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Fast Food Makeover: Crispy Oven-Fried Buttermilk Chicken Strips

Deep-fried or fatty food can trigger heartburn and so can eating larger-sized meals -- we tend to get both when eating at fast food restaurants.

Heartburn-Friendly Chicken Strips

Help yourself by making your chicken strips at home and using the oven instead!


1 pound chicken tenders

1 cup low-fat buttermilk

1 tablespoon canola oil (for greasing bottom of baking sheet)

3/4 cup unbleached flour

1/2 teaspoon fresh cracked black pepper (if tolerated)

1/2 teaspoon salt

1/4 cayenne pepper (if tolerated)

1 cup panko breadcrumbs

Canola cooking spray


  1. Wash the chicken tenders and dry well with paper towels. Place chicken pieces and buttermilk in medium-sized covered bowl and refrigerate for at least 30 minutes or overnight.
  2. Preheat oven to 400-degrees. Spread the canola oil over the bottom of a 9 x 13-inch baking dish.
  3. Place flour, pepper, salt, and cayenne pepper in a shallow bowl and whisk to blend ingredients. Place Panko crumbs in a shallow bowl and line up the bowls and pan in this order: flour mixture then chicken then Panko crumbs then prepared baking dish.
  4. Place one piece of chicken in the seasoned flour, then dip the chicken back into the buttermilk briefly. Place chicken in Panko crumbs next, and then place in prepared baking dish. Repeat with remaining chicken tenders. Coat top of chicken strips generously with canola cooking spray.
  5. Bake in center of oven for about 25 minutes or until chicken is nicely browned on the outside and cooked throughout on the inside. Remove from oven and serve with desired sauces or condiments that are well tolerated.

In general, people with a tendency to have heartburn might react to condiments/sauces containing tomato based products, chili pepper, Tabasco, mustard seed, curry powder, and fresh garlic.

Yield: Makes about 8 chicken strips

Per strip:124 calories, 14.5 g protein, 7.5 g carbohydrate, 3.5 g fat, .7 g saturated fat, 1.7 g monounsaturated fat, 1 g polyunsaturated fat, 36 mg cholesterol, .2 g fiber, 116 mg sodium. Calories from fat: 25 percent. Omega-3 fatty acids = .2 gram, Omega-6 fatty acids = .6 gram

Party Food Makeover: Spinach Artichoke Heart Dip

Many dips and spreads at parties are made with high-fat ingredients like butter, mayonnaise, or cream cheese and fatty foods and foods with garlic, onions, and certain spices, can trigger heartburn in some people.

Heartburn-Friendly Dip

This delicious hot dip features a low-fat and lightly seasoned Alfredo sauce and your choice of spices to use as tolerated.


Alfredo Sauce:

1 tablespoon extra-virgin olive oil

2 cups low-fat milk, divided (whole milk or fat-free half and half can also be used)

4 tablespoons unbleached white flour or Wondra quick-mixing flour