Post by JJ Judkins on Apr 29, 2011 8:05:03 GMT -6
Asian Chicken Tenders with Zesty Lemon Sauce
At our house, I like to serve crispy, Oriental-flavored chicken strips with a tangy, sweet-and-sour sauce. I serve the tenders on wooden skewers so they're easy to pick up. My recipe calls for Panko bread crumbs which are Japanese-style bread crumbs that are bigger and crispier than regular bread crumbs.
Prep Time
15 Minutes
Total Time
50 Minutes
Makes: 12 servings
Ingredients:
3 boneless skinless chicken breasts (about 1 lb)
2 tablespoons reduced salt soy sauce
1 tablespoon honey
1/2 teaspoon ground ginger
1/4 teaspoon garlic powder
1 cup panko crispy bread crumbs
1/2 cup sweet-and-sour sauce
1/2 teaspoon grated lemon peel
Preparation:
1.. Cut each chicken breast across grain into 8 (1/2-inch-thick) slices. In medium bowl, mix soy sauce, honey, ginger and garlic powder. Add chicken; stir gently until coated. Let stand 20 minutes to marinate.
2.. Heat oven to 400°F. Line 15x10x1-inch pan with foil; spray foil with cooking spray. Place bread crumbs in shallow dish. Drain off any remaining soy sauce mixture from chicken. Toss chicken pieces in bread crumbs to coat; arrange in single layer in pan.
3.. Bake 5 minutes. Turn chicken; bake 5 to 7 minutes longer or until golden brown and crisp.
4.. In small bowl, stir together sweet-and-sour sauce and lemon peel. Serve chicken with sauce for dipping.
Makes 12 servings (2 chicken strips and 2 teaspoons sauce each)
Nutrition Information:
1 Serving (1 Serving)
a.. Calories 100
a.. (Calories from Fat 20),
a.. Total Fat 2 1/2g
a.. (Saturated Fat 0g,
b.. Trans Fat 0g),
b.. Cholesterol 25mg;
c.. Sodium 130 mg;
d.. Total Carbohydrate 11g
a.. (Dietary Fiber 0g,
b.. Sugars 4g),
e.. Protein 9g;
Percent Daily Value*:
a.. Calcium ;
Exchanges:
a.. 1/2 Starch;
b.. 0 Fruit;
c.. 0 Other Carbohydrate;
d.. 0 Skim Milk;
e.. 0 Low-Fat Milk;
f.. 0 Milk;
g.. 0 Vegetable;
h.. 0 Very Lean Meat;
i.. 1 Lean Meat;
j.. 0 High-Fat Meat;
k.. 0 Fat;
Carbohydrate Choices:
a.. 1;
*Percent Daily Values are based on a 2,000 calorie diet.
At our house, I like to serve crispy, Oriental-flavored chicken strips with a tangy, sweet-and-sour sauce. I serve the tenders on wooden skewers so they're easy to pick up. My recipe calls for Panko bread crumbs which are Japanese-style bread crumbs that are bigger and crispier than regular bread crumbs.
Prep Time
15 Minutes
Total Time
50 Minutes
Makes: 12 servings
Ingredients:
3 boneless skinless chicken breasts (about 1 lb)
2 tablespoons reduced salt soy sauce
1 tablespoon honey
1/2 teaspoon ground ginger
1/4 teaspoon garlic powder
1 cup panko crispy bread crumbs
1/2 cup sweet-and-sour sauce
1/2 teaspoon grated lemon peel
Preparation:
1.. Cut each chicken breast across grain into 8 (1/2-inch-thick) slices. In medium bowl, mix soy sauce, honey, ginger and garlic powder. Add chicken; stir gently until coated. Let stand 20 minutes to marinate.
2.. Heat oven to 400°F. Line 15x10x1-inch pan with foil; spray foil with cooking spray. Place bread crumbs in shallow dish. Drain off any remaining soy sauce mixture from chicken. Toss chicken pieces in bread crumbs to coat; arrange in single layer in pan.
3.. Bake 5 minutes. Turn chicken; bake 5 to 7 minutes longer or until golden brown and crisp.
4.. In small bowl, stir together sweet-and-sour sauce and lemon peel. Serve chicken with sauce for dipping.
Makes 12 servings (2 chicken strips and 2 teaspoons sauce each)
Nutrition Information:
1 Serving (1 Serving)
a.. Calories 100
a.. (Calories from Fat 20),
a.. Total Fat 2 1/2g
a.. (Saturated Fat 0g,
b.. Trans Fat 0g),
b.. Cholesterol 25mg;
c.. Sodium 130 mg;
d.. Total Carbohydrate 11g
a.. (Dietary Fiber 0g,
b.. Sugars 4g),
e.. Protein 9g;
Percent Daily Value*:
a.. Calcium ;
Exchanges:
a.. 1/2 Starch;
b.. 0 Fruit;
c.. 0 Other Carbohydrate;
d.. 0 Skim Milk;
e.. 0 Low-Fat Milk;
f.. 0 Milk;
g.. 0 Vegetable;
h.. 0 Very Lean Meat;
i.. 1 Lean Meat;
j.. 0 High-Fat Meat;
k.. 0 Fat;
Carbohydrate Choices:
a.. 1;
*Percent Daily Values are based on a 2,000 calorie diet.