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Chicken Tenders

Serves

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5

Cost/Serving

Cost Per Serving Icon

$0.55

Serving Size: 2 strips

Ingredients

  • 1 1/2 teaspoons vinegar
  • 1/2 cup nonfat milk
  • 4 medium boneless, skinless chicken breast halves (about 1 pound)
  • 2 tablespoons prepared mustard
  • 2 tablespoons vinegar
  • 1 tablespoon honey or jelly
  • Ground black pepper to taste
  • 1 cup cereal or pretzels, crushed

Instructions

  1. Put 1 1/2 teaspoons vinegar in a 1/2 cup measure. Fill with milk and stir. Let sit 10 minutes to thicken.
  2. Cut chicken breasts into 10 strips.
  3. In a bowl, combine mustard, 2 tablespoons vinegar, honey or jelly, and pepper. Stir in milk and vinegar mixture. Add chicken and stir to coat pieces with the milk mixture. Cover and let set for 20 minutes.
  4. Heat oven to 400°F.
  5. Lightly grease or spray a baking sheet or shallow baking pan with cooking spray.
  6. Lift chicken strips from milk mixture one at a time and coat with crushed cereal or pretzels. Place on baking sheet. Repeat with remaining chicken and crumbs.
  7. Bake chicken 18 to 20 minutes until thoroughly cooked. Serve immediately.

Tips

Cereal was used in the nutrition analysis.

Light ranch dressing, mustard, or any barbecue sauce can be used for dipping.

Print Recipe

Print Recipe

Nutrition Facts

5 Servings Per Recipe
Serving Size: 2 strips
Amount Per Serving

Calories 150

 
% Daily Value*
Total Fat 2.5g
3%
Saturated Fat 0.5g
3%
Trans Fat 0g
 
Cholesterol 65mg
22%
Sodium 150mg
7%
Total Carbohydrates 9g
3%
Dietary Fiber 0g
0%
Total Sugars 5g
 
Includes 4g Added Sugars
8%
Protein 22g
 
Vitamin D 0mcg
0%
Calcium 39mg
4%
Iron 2mg
10%
Potassium 367
8%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.