Oven Fried Chicken Strips

2 lbs. boneless, skinless chicken tenderloins
1 c. low fat buttermilk
2 lg. egg whites, beaten
1 c. all purpose flour
1/3 c. cornmeal
1 tsp. salt (divided)
½ tsp. ground black pepper
¼ tsp. ground red pepper
2 Tbsp. canola oil
Cooking spray

Preheat oven to 425 degrees.

Cover a large baking sheet with parchment paper.

Combine buttermilk and egg whites in a shallow dish, whisk together.

Combine flour, cornmeal, ½ tsp salt, black pepper, and red pepper in a separate shallow dish and stir well.

Sprinkle chicken evenly with remaining ½ tsp salt.

Dip chicken in buttermilk mixture, then dredge in flour mixture.

Heat oil in a large nonstick skillet over medium high heat. Add chicken to pan, cook 4 minutes on each side or until lightly browned.

Place chicken on prepared baking sheet and lightly coat chicken with cooking spray.

Bake at 425 degrees for 30 minutes or until chicken is done.

Serves 6.

Weight Watchers PointsPlus Value: 8 points per serving.


Anything oven fried is better for you than the deep fried version. Kids love chicken strips, and they'll like this healthier version too. I think this oven fried batter is much better than the traditional cornflake one.