Good Lifestyle

So formed like nuggets, stars, crowns or fingers, deep frieschicken bites make a bad service to one of the best sources of the planet ofprotein. Leave the restaurant cover it in one of their special sauces, and you might collapse almost a day of a day calories in a diet designed for children. Pass the switch on this oven fried version once a week and you will see 25 pounds (and cut 210,080 milligrams of sodium) in a year, while enjoying your favorite childhood food.

Our sweet and spicy sauce also hits the taste of a notch, you will get a satisfactory crisis of Panko bread crumbs, plus a sip of flavor.

Nutrition:250 calories, 1.5 g of grease (0 g saturated), 350 mg of sodium

Serve 4

You will need

1 LB boned, tenders for chicken without skin
Black salt and pepper
3 egg whites, slightly beaten
2 cups of gluten-free bread breadcrumbs Panko
2 tablespoons of dijon mustard
1 TSP mashed chipotle pepper (this dish is perfect for kids chicken magnets. Simply be sure to cut the chiles of the sauce.)
1 tablespoon of honey

How to do it

1. Preheat the oven to 450 ° F. Season the chicken with salt and pepper.
2. Place the egg whites in a shallow bowl. Place the crumbs on a plate and season them too.
3. Dip the chicken tenders in the egg, then mix in the crumbs, make sure to completely cover.
4. Place the breaded chicken pieces on a baking sheet covered with nonstick cooking spray and cook for 10 to 12 minutes, until the crumbs are browned and the chicken is firm.
5. Combine mustard, chipotle and honey in a large bowl.
6. Mix the cooked chicken tenders in the mixture so that they are all coated with spicy sauce.

Eat

Most oven fries are lacking satisfying crunch with a long quenching in bubbling grease. But exchange in your blue can of bread crumbs without aromatism for this Japanese variety, and you will have the delicious fried chicken crust without all the calories. Panko bread crumbs are coarse and flat and can be gluten free too. They also provide a durably crispy crust on any food they cover. Find a box in the international section of your supermarket ormark them online.

RELATED: The easy way to docomfortable comforts healthier.