Oven-Fried Chicken Tenders with Five-Spice BBQ Sauce
This recipe from Good Housekeeping magazine contains just 280 calories per serving, compared with 415 calories for three KFC chicken strips and a serving of Honey BBQ sauce.
- 3/4 cup panko (Japanese-style) bread crumbs
- 2 tablespoons sesame seeds
- 1 large egg white
- 1 teaspoon Chinese five-spice powder
- 1/2 teaspoon salt
- 1 pound chicken breast tenders
- 1 tablespoon olive oil
- 1 small onion, chopped
- 1/2 cup ketchup
- 1 tablespoon brown sugar
- 1 1/2 teaspoons cider vinegar
- 1 1/2 teaspoons Worcestershire sauce
Preheat oven to 475 degrees. In 10-inch skillet, toast bread crumbs and sesame seeds over high heat about 5 minutes or until golden, stirring frequently. Transfer crumb mixture to plate.
In medium bowl, with wire whisk or fork, mix egg white, 1/2 teaspoon five-spice powder, and salt until foamy. Dip tenders in egg-white mixture, then in crumb mixture to coat. Place tenders on cookie sheet. Bake tenders 13 to 15 minutes or until they lose their pink color throughout. Do not turn tenders over.
Meanwhile, in same skillet, heat oil over medium heat until hot. Add onion and cook 8 to 10 minutes or until soft and lightly browned. Remove skillet from heat; stir in ketchup, sugar, vinegar, Worcestershire sauce, and remaining five-spice powder. Pour sauce into small bowl; serve with tenders.
Makes 4 servings with 280 calories, 8g fat, 775 mg sodium, 23g carbs, and 2g fiber.