fast fried chicken tenders
Took this recipe from diabetic cooking cookbook. This is a great recipe for a diabetic person and is also gluten free.
prep time
30 Min
cook time
15 Min
method
Pan Fry
yield
4 - 2 tenders per serving
Ingredients
- 1/2 cup fat-free buttermilk
- 8 - chicken tenders (about 1 1/4 pounds total)
- 1/2 cup gluten-free onion ring batter mix (if unavailable, may use gluten-free all purpose baking flour)
- 1 1/2 teaspoons paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/4 teaspoon dried thyme
- 1/4 teaspoon black pepper
- 2 tablespoons canola oil
- 1/2 teaspoon salt, divided
How To Make fast fried chicken tenders
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Step 1Pour buttermilk in medium bowl; add chicken and toss to coat completely.
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Step 2Combine batter mix, paprika, garlic powder, onion powder, thyme and black pepper in shallow pan; stir until well blended.
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Step 3Remove chicken (2 at a time) from buttermilk, coat with batter mixture and set on separate plate. Repeat with remaining chicken tenders. Sprinkle with remaining batter mixture.
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Step 4Heat oil in large nonstick skillet over medium-high heat. Add chicken and reduce heat to medium. Sprinkle chicken with 1/4 teaspoon salt, cook 6 minutes, turn and cook 5 minutes or until cooked through. Place on serving platter, sprinkle with remaining 1/4 teaspoon salt. Let stand 3 minutes to allow flavor to absorb.
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Step 5Calories 288 Total Fat 11g Saturated Fat 1g Protein 33g Carbohydrate 13g Cholesterol 91mg Dietary Fiber 1g Sodium 655mg Dietary Exchanges: 4 Meat, 1 Starch
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