Prep time: (excluding soaking of chicken) 15 minutes
Cooking time: 25 minutes
Ingredients
1 pound chicken tenders (or breast sliced in round strips)
1 1/2 cups low-fat buttermilk
1 1/2 cups unbleached flour
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup egg substitute
1/4 cup 1 percent milk
1-1/2 cup homemade breadcrumbs
2 tablespoons wheat germ
2 tablespoons unbleached flour
1 1/2 teaspoons garlic salt
1 teaspoon black pepper
1/2 teaspoon paprika
Nonstick spray
Saut pan
Cookie sheet
Method
Soak the chicken in buttermilk for at least 25 to 30 minutes*. Drain the chicken in a colander while mixing your seasoned flour in a zip-lock bag. Add the chicken to the bag and shake until all are coated. Remove the chicken to a clean, dry plate, shaking off the extra flour as you go. Whisk your eggbeaters and milk in a stainless bowl until emulsified. Stir your seasoned breadcrumb mixture together and place in a shallow roasting pan or baking pan. Dip your tenders into the egg wash and remove with a fork or tongs to the crumb mix. Coat each piece well before placing on a clean plate. Heat a saut pan over medium-high heat before spraying with nonstick spray. Add your chicken and turn the heat to medium. Brown each piece and place on a cookie sheet to finish in a 375 F oven for approximately 15 minutes.
