Crunchy Whole-Grain Chicken Bites
These family-friendly chicken bites can be made Buffalo style with the addition of hot sauce and blue cheese.
- Dressing and Slaw
- 1/2 cup (125 mL) reduced-fat sour cream
- 2 tbsp (30 mL) reduced-fat mayonnaise
- 1 pkg (1 oz/28 g) dry ranch dressing mix, divided
- 5 stalks celery
- 2 carrots
- Chicken Bites
- 1 lb (450 g) chicken tenders
- Remaining dry ranch dressing mix from dressing, divided
- 1 egg white
- 6 cups (1.5 L) whole-grain chips (5 oz/150 g)
- 1/4 tsp (1 mL) paprika
- Hot sauce and crumbled blue cheese (optional)
- Vegetable oil
Preheat oven to 400°F (200°C). For dressing, in Small Batter Bowl, whisk together sour cream, mayonnaise and 1 tbsp (15 mL) of the dressing mix (reserve remaining dressing mix for chicken); set aside.
For chicken, cut chicken tenders into 1 1/2-in. (4-cm) pieces. Whisk together 1 tbsp (15 mL) of the reserved dressing mix and egg white in Classic Batter Bowl. Crush chips using flat side of Meat Tenderizer in resealable plastic bag; add remaining dressing mix and paprika and shake well.
Add chicken to egg white mixture; mix well to coat. Add half of the coated chicken to crumb mixture; shake to coat with crumbs and arrange in a single layer on Rectangle Stone. Repeat with remaining coated chicken and crumbs.
Spray chicken generously with oil using Kitchen Spritzer. Bake 14-16 minutes or until chicken is golden brown and centers are no longer pink. Remove from oven.
Meanwhile, for slaw, thinly slice celery on the bias. Peel carrots; cut into julienne strips using Julienne Peeler. Combine celery and carrots with 1/4 cup (50 mL) of the dressing; mix well. To serve, divide chicken and slaw among serving plates; serve with remaining dressing for dipping. If desired, drizzle chicken with hot sauce and crumble blue cheese over dressing.
- 4 servings
Nutrients per serving:
U.S. Nutrients per serving: Calories 390, Total Fat 13 g, Saturated Fat 4 g, Cholesterol 80 mg, Carbohydrate 36 g, Protein 31 g, Sodium 880 mg, Fiber 5 g
U.S. Diabetic exchanges per serving:
2 starch, 3 1/2 low-fat meat, 1/2 fat (2 carb)
Whole-grain chips and ranch dressing mix give these chicken bites a unique flavor. The crunchy coating helps keep the tenders moist, and baking on the stone keeps the coating crisp.
Slicing celery thinly on a bias creates an interesting slaw. Keep the slaw crisp by combining with the dressing just before serving.
Avoid cross-contamination by using separate cutting boards and knives to prepare the chicken and slaw.