Low Fat/Low Carb Cracklin' Chicken Tenders


Method: Bake
Serves: Either one hungry person, or two people who eat smaller portions and are having filling side dishes
Ingredients
  • 1 cup egg substitute
  • 1 cup whole wheat flour
  • 3 tablespoons Penzey's Adobo Seasoning
  • ΒΌ teaspoon Penzey's chipotle powder
  • 2 boneless skinless chicken breast halves (around half a pound)
  • 1 ounce (2 tablespoons) butter
  • 4 ounces hot sauce (I use Frank's Hot Sauce Original)
  • 2 ounces of lemon or lime juice

You'll also need:
  • sharp knife
  • baking sheet
  • Aluminum Foil
  • Nonstick spray
  • small sauce pan
  • wire whisk

Steps
  1. Preheat the oven to 400 degrees Fahrenheit.
  2. Trim any excess fat or cartilage off the breasts.
  3. Slice the breasts lengthwise into three large strips each (for a total of six strips).
  4. Put the egg substitute in a bowl large enough to dip the strips in without crowding too much.
  5. Mix the flour and seasonings together thoroughly, then put them into another, shallow bowl or pan.
  6. Prepare a baking sheet by covering it with some aluminum foil and spraying it with non-stick spray.
  7. Dip a strip into the egg, coating it completely, then move the strip over to the bowl of flour.
  8. Coat the strip completely with flour, then move it to the pan.
  9. Continue this process until all the strips have been dipped in egg then coated with flour. If you run out of either flour or egg, just add a little bit more to finish the strips.
  10. Spray the top of the strips with non-stick spray to help it brown up and crisp some in the oven.
  11. Put the sheet in the oven, and set a timer for 15 minutes.
  12. When the timer goes off, pull out the sheet, turn the strips over, spray with nonstick spray again, then put the sheet back in and set the timer for another 15 minutes.
  13. During this last fifteen minutes, melt the butter in the saucepan.
  14. Add the lemon juice and hot sauce, whisk together and heat through.
  15. The strips may or may not be particularly golden, but they should be completely cooked after the last fifteen minutes. Don't overcook them because they'll get too rubbery and dry. Pull them out and serve with the hot sauce if desired.

Nutritional Information:
Chicken
Total

Sauce
Total
calories
565

calories
241
fat
4.6

fat
24
carbs
65.3

carbs
8.4
fiber
11

fiber
1
protein
66.8

protein
1.6
ounces
14

ounces
7

Notes:
You can reduce the fat of this dish even more by just using the hot sauce without mixing it with butter, but that's *very* spicy. The butter and lemon help cut the heat.

This recipe is a modification of my Cracklin' Wings recipe, which is a low carb alternative to buffalo wings. I just had to add this note from my husband: "Cracklin' Wings isn't 'a low-carb equivalent to buffalo wings'. It's a 'far better alternative to buffalo wings (oh, and it happens to be low-carb too)'".