Baked Buffalo Chicken Tenders

New Year’s Resolutions.

I used to hate on them somethin’ fierce.  Not to anyone’s face or anything, but as my gym would suddenly overflow, my produce department at Wegman’s became picked over, and my Facebook newsfeed was inundated with innate generic proclamations regarding a person’s newly-found positive outlook, the hipster rebel in me loathed everything about the NYR.  I blame it on the aforementioned annoyances mixed with horrible Upstate NY January weather that made me so bitter toward those who are just trying to instill healthy changes in their lives.

I’m all for bettering oneself, and have gotten over the NYR struggles.  I still hate that the gym gets packed and the best veggies get taken, but I embrace the desire to improve.  I just wish we could stagger it a little bit, or maybe even, I don’t know, keep it going?  Back in junior high, I read that it takes an average of 66 CONSECUTIVE DAYS to create a good habit, and only 3 to 5 days to break it… and it takes the converse of that for bad habits (3 to 5 days to create the bad habit, at least two months to break it).  So, going to the gym every day, eating healthier, not losing your cool, they all take consistent, long term effort, and it’s really easy to veer off course.

So, what makes you veer off your clean eating?  For me, it’s salty, fatty, wonderfully awful bar foods.  Knowing that, I need to find healthier substitutes at home to curb the cravings.  Since buffalo chicken is practically one of my food groups, finding a waist-friendly baked version was a necessity.  Give my baked buffalo tenders a try, you will LOVE them.  My trick:  about 5 minutes before the chicken is done baking, take them out of the oven (carefully, please), toss them completely in buffalo sauce, and throw them back in the oven.  They will come out just like your favorite sports bar’s boneless wings, hold the guilt 🙂

Enjoy!


Materials:

  • 3 large bowls for mixing
  • measuring cups and spoons
  • cookie sheet
  • aluminum foil
  • tongs
  • cooking spray

Ingredients:

  • 2 lbs boneless skinless chicken breast
  • 3/4 c panko bread crumbs
  • 1/2 c flour (any kind)
  • 2 eggs
  • 2 tsp paprika
  • 1 T garlic powder
  • pinch of salt and black pepper
  • 1 c hot sauce (I used Franks)
  • 2 T butter

Directions:

  1. Preheat oven to 400 degrees.   Line your cookie sheet with aluminum foil and lightly spray.
  2.  Trim and cut chicken into tenders (about the size of two fingers put together). FullSizeRender_2
  3. In a bowl, beat eggs and a dash of hot sauce.FullSizeRender_1
  4. In another bowl, combine bread crumbs, flour, paprika, garlic powder, salt, and pepper.FullSizeRender
  5. Dip each piece of chicken in the eggs, then roll in the dry mixture until covered.FullSizeRender_3  Lay each piece on the prepared cookie sheet. FullSizeRender_2
  6. Bake for about 10 minutes.  While the chicken is baking, prepare your buffalo sauce to toss in:  place your hot sauce and butter in a microwave-safe bowl and heat for about 30 seconds, until the butter is melted.  Stir.
  7.  Carefully take the chicken out of the oven after 12 minutes (don’t taste test yet, they ARE NOT DONE!), and toss the chicken in the wing mixture until well coated.  USE TONGS! IMG_3136
  8. Place the chicken back into the oven and bake for another 5 minutes or so, until cooked through.
  9. Serve with your favorite dipping sauce.  Enjoy!FullSizeRender

Baked Buffalo Chicken Tenders

  • Servings: 4
  • Difficulty: easy
  • Print

FullSizeRender

Materials:

  • 3 large bowls for mixing
  • measuring cups and spoons
  • cookie sheet
  • aluminum foil
  • tongs
  • cooking spray

Ingredients:

  • 2 lbs boneless skinless chicken breast
  • 3/4 c panko bread crumbs
  • 2 egg whites
  • 2 tsp paprika
  • 1 T garlic powder
  • pinch of salt and black pepper
  • 1 c hot sauce (I used Franks)
  • 2 T butter

Directions:

  1. Preheat oven to 400 degrees.  Line your cookie sheet with aluminum foil and lightly spray.
  2.  Trim and cut chicken into tenders (about the size of two fingers put together).
  3. In a bowl, beat egg whites and a dash of hot sauce.
  4. In another bowl, combine bread crumbs, paprika, garlic powder, salt, and pepper.
  5. Dip each piece of chicken in the egg whites, then roll in the bread crumbs until covered.  Lay each piece on the prepared cookie sheet.
  6. Bake for about 10 minutes.  While the chicken is baking, prepare your buffalo sauce to toss in:  place your hot sauce and butter in a microwave-safe bowl and heat for about 30 seconds, until the butter is melted.  Stir.
  7.  Carefully take the chicken out of the oven after 12 minutes (don’t taste test yet, they ARE NOT DONE!), and toss the chicken in the wing mixture until well coated.  USE TONGS!
  8. Place the chicken back into the oven and bake for another 5 minutes or so, until cooked through.
  9. Serve with your favorite dipping sauce.  Enjoy!

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