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Time-Out Chicken Tenders

A delicious low-salt and low-fat alternative to fried chicken fingers.
Serves 8
Source: James Rippe, MD / www.takethepressureoff.com

  • vegetable oil spray
  • 1 cup dry whole-wheat breadcrumbs
  • 4 large egg whites
  • 1 1/2 lbs. boneless, skinless chicken breast strips
  • 1 tablespoon garlic powder
  • 1 teaspoon dried basil, crumbled
  • 1 teaspoon dried marjoram, crumbled
  • 1 teaspoon dried thyme, crumbled
  • 1 teaspoon dried parsley, crumbled
  • 1 teaspoon dried savory, crumbled
  • 1 teaspoon ground mace or nutmeg
  • 1 teaspoon fresh ground black pepper
  • 1 teaspoon onion powder
  • 1 teaspoon sage, rubbed or crumbled
  • 1/2 teaspoon cayenne (optional)
  • Barbecue Dip (recipe below)
  • Honey Mustard Dip (recipe below)

1. Preheat oven to 500 degrees. Spray a large, nonstick baking sheet with vegetable oil spray.
2. Place breadcrumbs on a sheet of waxed paper. Whisk egg whites in a shallow bowl until foamy. Place herb mixture in small bowl.
3. Using a meat mallet, gently pound chicken strips to 1/3-inch thick.
4. Make herb mixture: combine garlic powder, basil, marjoram, thyme, parsley, savory, mace or nutmeg, black pepper, onion powder, sage, and cayenne well.
5. Sprinkle chicken strips with herb mixture, roll them in breadcrumbs, then dip in egg whites. Return chicken to breadcrumbs to re-coat, then shake off excess and place on prepared pan.
6. Bake chicken in oven for five minutes. Turn strips over with a spatula and continue to bake for another 5 minutes until just cooked through.
7. Serve on a platter with homemade Barbecue and Honey Mustard dips.

Calories 177 g; fat 3.67 g; carbohydrates 11.88 g; protein 22.72 g; cholesterol 52.05 mg; sodium 192 mg (per serving)
*Healthy Food Tip* Avoid frying in oil, butter, or margarine with these baked tenders.
Barbecue Dip

  • 2 cup water
  • 2 6-ounce cans no-salt-added tomato paste*
  • 1/2 cup no-salt-added ketchup*
  • 1/4 cup firmly packed dark brown sugar
  • 1/4 cup chopped onion
  • 2 tablespoons no-salt-added chili powder (See Chili Powder recipe)
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons cider vinegar
  • 2 tablespoons vegetable oil
  • 1 tablespoon chopped fresh parsley
  • 1 teaspoon dry mustard
  • 1 teaspoon paprika
  • 1 medium clove garlic, minced, or 1/2 teaspoon bottled minced garlic
  • 1/8 teaspoon freshly ground pepper
  • Dash of no-salt-added red hot-pepper sauce, optional*

1. Whisk together all ingredients in a large saucepan.
2. Bring to a boil over high heat. Reduce heat to low and simmer uncovered for 20 minutes or until flavors have blended, whisking occasionally. Allow to cool before storing in refrigerator.

*Preparation Tip: No-salt added foods can be easily found at health food stores.

Calories 118; fat 4.16 g; carbohydrates 21.29 g; protein 2.24 g; cholesterol 0 mg; sodium 68 mg (per serving)
Chili Powder

  • 3 tablespoons paprika
  • 2 teaspoons dried oregano, crumbled
  • 1 teaspoon ground cumin
  • 1 teaspoon turmeric
  • 1 teaspoon garlic powder
  • 1/4 teaspoon cayenne

Stir together ingredients in a small bowl until well blended. Store in an airtight container in a cool, dark place.

Calories 11; fat 0.5 g; carbohydrates 2 g; protein 0.5 g; cholesterol 0 mg; sodium 1 mg
Honey Mustard Dip

  • 1/4 cup all-purpose flour
  • 2 tablespoons sugar
  • 2 tablespoons dry mustard
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon turmeric
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons water
  • 2 tablespoons honey

Whisk together flour, sugar, mustard, onion powder, and turmeric. Whisk in lemon juice, water, and honey.

Calories 38; fat 0.5 g; carbohydrates 8.41 g; protein 0.45 g; cholesterol 0 mg; sodium 1 mg (per serving)

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