Golden Oven-Baked Chicken Fingers



Ingredients:


  • 700g chicken tenderloins (or boneless, skinless chicken breast cut into 2cm strips)
  • 2 cups Panko breadcrumbs
  • 1/2 cup flour
  • 1 tsp garlic powder/garlic salt
  • 1/8 tsp chili seasoning/cayenne pepper
  • salt and pepper
  • 3 egg whites
  • 1 tbs water
  • 1 tsp dijon mustard
  • 1/4 tsp dried thyme
  • cooking spray

Method:

  1. Preheat the oven to 200C.
  2. In a large skillet/frypan over a medium heat, gently dry-fry the panko breadcrumbs, stirring continuously. You should need no, or very little oil: you just want them to reach a bright golden colour, then tip into a large shallow dish to cool.
  3. In another shallow dish, combine the flour, garlic salt/powder, chili seasoning and a good grind of salt and pepper (if using garlic salt, add only the pepper.)
  4. Lastly, grab a third shallow dish, and whisk together the egg whites, water, mustard and thyme until there’s no clumps of egg white, and you have slightly frothy (and very yellow!) mixture.
  5. Take an oven-proof tray (such as a cookie sheet or roasting dish) and line with non-stick foil.
  6. Right, time to make the chicken: take one of the chicken strips, and roll it first in the flour mixture, making sure to coat evenly, and shake off any excess. Next, dip it in the egg white mixture, again, removing the excess. Finally, roll it in the breadcrumbs to achieve a fairly thick, even coating. Place on the foil-lined tray and repeat with the rest of the chicken.
  7. Once all the chicken has been crumbed, bake in the oven for 10-15 mins depending on the thickness of the chicken. Turn once while cooking if you like, but I’ve found it doesn’t really need it.

more: http://www.emilylovesfood.com/2012/10/11/crispy-golden-oven-baked-chicken-fingers-secretly-very-healthy/

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