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Buffalo Chicken Tenders

Healthy Kids Buffalo Chicken Tenders Recipe

               
Buffalo Chicken Tenders
Enjoy crisp, buttermilk-marinated chicken tenders tossed with spicy Buffalo sauce. Whole-wheat flour and cayenne pepper create a wholesome crunch that will keep you coming back for more.
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Ingredients
Recipe yields 6 servings
1/4 cup hot sauce
1/2 cup low fat buttermilk
1 1/2 lbs chicken tenders (about 3 oz each)
2 egg whites
1/4 cup whole wheat flour
1/2 cup whole wheat bread crumbs
1 tsp paprika
1/2 tsp cayenne pepper, or to taste
1/8 tsp black pepper
Fat-free blue cheese dressing (optional)
Celery stick (optional)
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Helpful how to videos
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Directions
Step 1

Preheat oven to 400°. Place a wire rack on a rimmed baking sheet.

Step 2

In a small bowl, whisk together hot sauce and buttermilk until combined. In a large, shallow dish, arrange chicken tenders in one layer. Top with hot sauce mixture and toss to coat chicken evenly. Cover and marinate in the refrigerator for 30 minutes.

Step 3

In a shallow dish, whisk egg whites until frothy. In another shallow bowl, combine flour, bread crumbs, paprika, cayenne and black pepper.

Step 4

Dip chicken tenders in egg whites, then roll in bread crumb mixture to coat evenly, shaking off the excess. Arrange coated chicken tenders on wire rack on baking sheet. Lightly spray with olive oil cooking spray.

Step 5

Bake for approximately 15 minutes, turning halfway through cooking, or until juices run clear.

Step 6

Serve chicken tenders with blue cheese dressing and celery sticks, if desired.

Time: 45 minutes
Servings: 6
Calories: 189
Make this for: Heart Healthy
Dietary Review:
dietary-image
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian.
Nutrition Info
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Nutrition facts
Serving Size: 1 chicken tender
Per serving:
calories:189
total fat:2g
sat fat:1g
cholesterol:66mg
sodium:365mg
total carb:8g
fibers:2g
proteins:34g

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Healthy Kids Buffalo Chicken Tenders Recipe
Ingredients
Recipe yields 6 servings
1/4 cup hot sauce
1/2 cup low fat buttermilk
1 1/2 lbs chicken tenders (about 3 oz each)
2 egg whites
1/4 cup whole wheat flour
1/2 cup whole wheat bread crumbs
1 tsp paprika
1/2 tsp cayenne pepper, or to taste
1/8 tsp black pepper
Fat-free blue cheese dressing (optional)
Celery stick (optional)
Directions
Step 1

Preheat oven to 400°. Place a wire rack on a rimmed baking sheet.

Step 2

In a small bowl, whisk together hot sauce and buttermilk until combined. In a large, shallow dish, arrange chicken tenders in one layer. Top with hot sauce mixture and toss to coat chicken evenly. Cover and marinate in the refrigerator for 30 minutes.

Step 3

In a shallow dish, whisk egg whites until frothy. In another shallow bowl, combine flour, bread crumbs, paprika, cayenne and black pepper.

Step 4

Dip chicken tenders in egg whites, then roll in bread crumb mixture to coat evenly, shaking off the excess. Arrange coated chicken tenders on wire rack on baking sheet. Lightly spray with olive oil cooking spray.

Step 5

Bake for approximately 15 minutes, turning halfway through cooking, or until juices run clear.

Step 6

Serve chicken tenders with blue cheese dressing and celery sticks, if desired.

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