I started out with the recipe from The Slow Roasted Italian for Healthy Homestyle Baked Chicken Nuggets. But as I moved through the recipe, and began changing things, the end result was nothing like the original recipe, other than the chicken pieces were seasoned, healthy and baked. And today, they are gone, which is also a good sign! I did buy two packages of chicken breast so I can make another batch reasonably soon for my starving family.
Healthy Baked Chicken Strips
1 kg (2 lbs) of skinless, boneless chicken breast, trimmed and cut into strips (about 1 inch thick by 3 inches long)
2 eggs, and 2 egg whites, separated
3TBSP All purpose flour, seasoned with 2 tsp of coarse salt and 1/2 tsp of ground black pepper
3/4 cup of whole grain bread crumbs, seasoned with 1/4 cup of freshly grated parmesan, 2 tsp of rubbed oregano, 1 tsp salt, 1/2 tsp garlic powder, 1/4 tsp black pepper, 1 rounded TBSP dried onion
Non propellant Olive oil spray (so no PAM, folks), this is because you will be spraying the chicken before it goes into the oven, which allows for the strips to brown a little bit).
Preheat the oven to 425F. Prepare the baking sheet by lining with parchment paper. Mist with olive oil spray.
Prepare three shallow, wide bowls (if you have soup plates, they are ideal for this). Place seasoned flour into the first bowl, one egg and one egg white in the next bowl (beat well to combine), and then the seasoned bread crumbs into the final bowl. Line the bowls up in order (as above), with the prepared baking sheet in close range to bowl number three.
Place several pieces of chicken into the bowl of flour, toss lightly to coat.
One piece at a time, dip chicken into the egg mixture and then into the bread crumbs. Then place strips onto the baking sheet so that they do not touch. Continue until all strips are on the baking sheet (or until your baking sheet is full). Lightly spray the chicken with the olive oil.
Bake for 10-12 minutes (until golden brown on the bottom). Flip strips over, lightly mist with olive oil and then return to the oven to bake for another 5-6 minutes.
Remove from the oven and serve with your favourite dipping sauce. Our family favourites are Honey Mustard (1 tsp of honey into 1 TBSP of mustard) and homemade tzatziki (greek yogurt, garlic, grated cucumber, salt and pepper, best made earlier in the day).
And just in case you were wondering, these make amazing wraps! Lettuce, tomato and cucumber strips and a drizzle of your favourite dipping sauce, all wrapped in a whole wheat flatbread (or a warm pita! Yummm)