Biggest Loser Fried Chicken
Rocco shows how to make this Southern favorite, without the fat.
270 Calories, 4g Fat, 1g Saturated Fat, 65mg Cholesterol, 210mg Sodium, 27g Carbs, 2g Fiber, 4g Sugar, 28g Protein
Yield: Serves 8
Ingredients
- 2 lbs. chicken tenders
- 1 quart lowfat buttermilk
- 2 cups whole wheat breadcrumbs
- 1 cup cornstarch
- 2 tsp. paprika
- 1 Tbsp. + 1 tsp. organic seasoning Salt
- 1 Tbsp. ground black pepper
- Large pinch cayenne pepper
- 4 egg whites, beaten to very soft peaks
- Pam cooking spray or olive oil
Instructions
Soak chicken tenders in refrigerator, in buttermilk, for 6 hours or overnight.
Drain and blot with paper towels to remove excess buttermilk.
Meanwhile, preheat oven to 325 degrees Farenheit.
Lay bread crumbs out on a baking sheet and bake until golden brown, stirring occasionally, about 40 minutes. Cool.
Increase oven heat to 450 degrees F.
Combine cornstarch, paprika, seasoning salt, black pepper, and cayenne in a large Pyrex dish - mix well.
Dredge drained and blotted chicken tenders in seasoned starch.
Next, coat dredged tenders thoroughly with beaten egg whites.
Last, dip tenders in bread crumbs to fully coat.
Place chicken tenders on a foil-lined baking sheet, fitted with a baking rack. Lightly spray chicken on both sides with Pam and season lightly with salt, if desired.
Bake for about 12 - 15 minutes or until outside is crispy and chicken is just cooked through and juicy.
Source: Rocco DiSpirito
User Feedback
(Page 1 of 1, 10 total comments)Ashley
love this recipe, I make it all the time!!!! I sprinkle with 0 cal 0 fat hot sauce!!
posted Jan 3rd, 2010 8:02 pmCasey
great recipe! and delicious over pasta!
posted Jul 2nd, 2009 9:47 amRich
very bland tasting. Shake and bake is much better
posted May 1st, 2009 12:10 pmLore
I had tried the other chicken recipe on this sight and loved it, but now that I tried chef Rocco's it is even better!!! super good!
posted Mar 22nd, 2009 5:16 pmChris
I had to modify the recipe slightly due to a lack of time, but they still turned out awesome. My son loved it!
posted Mar 12th, 2009 10:32 amnick popler
it tastes yuck it made me sick
posted Mar 10th, 2009 9:32 pmBrandi
Hi Cindy-
posted Mar 10th, 2009 1:40 pmThe recipe ingredients only call for whole wheat bread crumbs. Biggest Loser has also recommended ground rye Wasa crisps or panko as breading alternatives.
Cindy
Is it whole wheat bread crumbs or panko, or both?
posted Mar 9th, 2009 7:12 pmLisa
Loved it! My kids ate them up!
posted Mar 9th, 2009 3:38 pmTimothy D Krenik
Excellent!!! Went very well with lemon juice brushed lettuce leafs and pinot gregio
posted Mar 5th, 2009 9:13 pm