Oven-Baked Crispy Chicken Tenders with Coleslaw

So my mom, sister and I are going to try a 6 week challenge presented in the cookbook, Cook Yourself Thin.  They say you can drop a dress size in 6 weeks by making the simple and delicious recipes found in the book.  We decided to give it a try.  Today is day 1 and I chose to make the oven-baked crispy chicken tenders and coleslaw.  I made a couple of changes to the coleslaw but it won’t change the calorie count.  It is so delicious!  My husband even liked them! The combination is only 519 calories and the recipe serves 4.  If you would like to make my version of this recipe…

What you need…

For chicken:

2 small (I used one large) cloves of garlic, smashed

1/4 tsp dried thyme

1 bay leaf

2 tsp salt

1/4 tsp red pepper flakes (this adds a nice little kick)

1/2 cup nonfat buttermilk

1 pound chicken tenders (about 12)

1 1/2 cups of cornflakes, crushed to a medium size

For the coleslaw:

1 10oz package of coleslaw mix

1 red bell pepper, sliced thin (I used orange because that is what I had in my fridge)

2 tbsp of thin-sliced red onion

1 tbsp of low-fat sour cream

1 tbsp of nonfat buttermilk

1 tbsp of rice wine vinegar

2-3 dashes of hot pepper sauce

1/8 tsp of salt

1/8 tsp of pepper

8 cherry tomatoes, quartered

Here’s what you do…

For the chicken:

Preheat the oven to 400 degrees.  You want to line a baking sheet with aluminum foil and spray lightly with cooking spray.  In a medium bowl, mix garlic, spices and buttermilk.  Add the chicken, cover and refrigerate for 1 hour.  Crush cornflakes and put on a plate.  Remove chicken from the marinade and dredge in the crushed cornflakes and place on the baking sheet.  Bake for about 15 minutes.

For the coleslaw:

In a large bowl, combine the coleslaw mix, bell pepper, and onion.  In a smaller bowl, whisk together the sour cream, buttermilk, vinegar, hot sauce, salt and pepper.  Pour over the coleslaw mix and toss. Garnish with cherry tomatoes

To serve, pile a fourth of the coleslaw in a bowl and top with three of the chicken tenders.

Very delicious and yummy!

Go and Create!

Rachel

 

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2 Comments Add yours

  1. Karen says:

    Sounds like a tasty way to start a diet.

    1. Rachel Miller says:

      Very tasty! I can get on board with any diet that has lots a flavor and let’s me eat chocolate, which this one does!

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