Turkey Or Chicken Tenders
Description
These Turkey or Chicken Tenders offer a healthier twist on classic fried chicken, utilizing oat bran for a nutritious, crunchy coating. The meat is pounded thin and cut to prevent curling, ensuring every bite is tender and evenly cooked. Lightly beaten egg whites and low-fat evaporated milk create a binding layer that holds the seasoned paprika-spiced oat bran perfectly. Ideal for a quick weeknight dinner, a protein-packed lunch, or a wholesome party appetizer, these tenders are delicious served warm with your favorite low-fat dip. They provide a satisfying crunch without the heaviness of traditional breading, making them a guilt-free comfort food option.Ingredients
Directions
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Cut the turkey tenderloins or chicken breasts into six even slices by cutting across the grain with a sharp knife.
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Place each slice between two sheets of plastic wrap and pound gently with a mallet or rolling pin until they are about 1/4 inch thick.
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Make small slits around the edges of each meat slice to prevent curling during cooking.
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In a shallow bowl, blend 1/2 cup of the oat bran cereal with the salt and pepper.
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In a separate shallow bowl, lightly whip the egg whites with the lowfat evaporated milk.
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In a third shallow bowl, blend the remaining 3/4 cup of oat bran cereal with the paprika.
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Dredge each meat slice in the salted oat bran mixture, then dip into the egg white mixture, ensuring it is fully coated.
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Coat the egg-washed meat in the paprika oat bran mixture, pressing gently to adhere.
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Place the coated tenders on a baking rack and let them sit for 5 minutes to allow the coating to dry and set.
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Heat the peanut oil in a large frying pan over medium-high heat until hot but not smoking.
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Carefully place 2-3 tenders into the hot oil and fry for 3 minutes per side, or until golden brown and crusty.
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Transfer the cooked tenders to a paper towel-lined plate to drain excess oil.
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Serve warm with your choice of low-fat dip.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 211.4kcal
- % Daily Value *
- Total Fat 4.4g7%
- Saturated Fat 1.4g7%
- Cholesterol 105.0mg35%
- Sodium 80.9mg4%
- Total Carbohydrate 0.0g0%
- Dietary Fiber 0.0g0%
- Sugars 0.0g
- Protein 36.9g74%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
turkey tenders, chicken tenders, oat bran, healthy frying, low fat, protein, appetizer, snack, quick dinner, gluten-free option, crispy, paprika
