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  • Writer's pictureSarah Gearino

Protein Special K Chicken Tenders


I was a chicken tenders fanatic until I realized how terrible they are for you! I knew the only way to get my fried chicken fix and keep it healthy was to make it myself.  I was playing around with different “healthy breading” options, and decided to try Special K cereal. The recipe was delicious, but then I tried it with the PROTEIN SPECIAL K….and WOW! Not only is it super crunchy and delicious, it also has added protein to make it that much healthier! The recipe may look like it takes a long time, but once you get the process down, it only takes about 15 minutes of actual work on your end.

  • Preheat the oven to 350 degrees. Gather all ingredients, a large bowl, cutting board, a knife, food processor (or baggie and meat tenderizer) large ziploc bag, a medium bowl, and a baking sheet. Line the baking sheet with foil or spray with pam.

  • Put the cereal in a food processor and grind up until fine but not powder. Pour this into a large ziploc baggie.

  • Put the whole egg, egg white, 1 tbsp spray butter, and black pepper into a medium bowl and beat with a whisk or fork until well combined.

  • Cut the fat off of the chicken breasts and then cut each breast lengthwise into 2 or 3 strips. The thinner the strips, the faster they will cook. Try to cut all strips similar sizes to ensure they cook at the same pace.

  • Dip each strip in the egg wash, making sure that it is well coated. Then drop the strip in the ziploc bag and close the bag. Shake well and make sure that the strip is fully covered with the cereal. Place the strips on the baking sheet, allowing the same distance between each strip. Place the larger strips on the outside.

  • Spray each strip with a few sprays of spray butter and then place in the oven for 30-45 minutes depending on your oven. Check the strips at 30 minutes by cutting into the center of the largest strip. Take them out and serve warm with low sugar BBQ sauce, my yummy buffalo sauce, or simply the way they are:) ENJOY!

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