Crispy, crunchy, cheesy and low fat; these chicken tenders whether breaded with a popular cheddar cracker then baked to a golden crunch or low fat version are suitable for kids of all sizes (that includes you, Mom & Dad!).
CHEDDAR CHICKEN TENDERS
2 Tbsp olive oil
1½ cups (3 oz) Cheez-It
½ tsp black pepper
1¼ lb raw chicken tenders
1/3 cup Dijon mustard
Put rack in lower third of oven; preheat to 475°F. Brush a baking pan with olive oil. Pulse crackers in a food processor. Transfer to a bowl; stir in pepper. Toss tenders in mustard, then dredge in crumbs. Arrange on oiled pan. Bake, turning once, until golden brown, 15 minutes.
BAKED NUGGETS (low fat version)
1/4 cup flour
1 tsp onion powder
1/2 tsp garlic powder
1/4 tsp salt
1/4 tsp black pepper
1 lb raw chicken breast, cut into 11/2- to 2 -inch pieces
1/4 cup fat-free milk
1/2 cup plain dried bread crumbs (you can use whole wheat crumbs)
Olive oil cooking spray
Preheat oven to 400ºF. Line a large baking sheet with parchment paper. In a medium bowl, combine flour, onion, and garlic powders, salt, and pepper. Toss chicken with flour mixture. Pour milk into a shallow bowl. Dip chicken pieces into milk. Pour bread crumbs onto a large plate. Roll chicken in crumbs. Arrange chicken on baking sheet: spritz with cooking spray. Bake for 20 minutes or until thoroughly. Serve nuggets with ketchup or one of this delicious dips: Tangy BBQ, Creamy Dill, or Honey-Mustard.
4 tbsp. oil
4 tbsp. hydrogenated vegetable lard
10 tbsp. water
1 pinch salt
2 cups Wheat Flour
2 egg yolks, slightly beaten
1 chicken breast, cooked and shredded
2 tomatoes, peeled and seeded
1 onion, chopped
2 garlic claws, finely chopped
2 tsp. Olive oil
1 can peas
Olives to taste
3 tbsp. chopped parsley
1 tsp. Chicken broth
1 tbsp. Wheat Flour
Heat oven 350º F
Mix the dry ingredients with the lard, oil, and water using your hands. Whe the dough is soft and smooth, wrap it with clear wrap and refrigerate for 30 minutes.
Separate dough into equal portions and make medium patties, place the filling and cover with other patty. Brush with egg yolk and bake for 20 minutes or until golden brown.
Saute onion, garlic, and tomatoes, add chicken breast and saute one more minute. Add salt, peas, chicken broth, and parsley. Bring to a boil, then add the water and dissolved flour; reduce heat and let the broth thickens. Let cool to fill the patties.
- 4 (8 to 9 inch) Manny’s Whole Wheat Tortillas
- 1/2 cup reduced-fat ranch dressing
- 1/4 cup grated reduced-fat Parmesan cheese
- 1/2 cup diced red onion
- 2 cups iceberg lettuce (or any other variety), shredded
- 1 (10 ounce) can Valley Fresh 100% Natural White Chicken, drained and shredded
For each roll-up, spread 2 tablespoons ranch dressing over entire surface of one tortilla. Sprinkle with 1 tablespoon cheese and 2 tablespoons red onion. Place 1/2 cup salad greens in center on top of onions. Place 1/4 of the chicken (about 1/4 cup) on top of salad greens. Fold in each side of tortilla about 1-1/2 inches and roll up from the bottom.
1 rotisserie chicken, about 2 pounds
1 cup coconut milk
1/2 teaspoon cumin
Zest and juice of 1 lime
Splash of hot sauce
Salt and ground black pepper
1/4 cup fresh cilantro, chopped
Eight 6-inch flour tortillas, warmed
1 small red onion, peeled, diced
1 avocado, halved, pitted, peeled, and sliced
Remove the meat from the chicken, pulling apart any larger chunks into bite-size pieces.
In a medium saucepan over medium heat, combine the chicken, coconut milk, cumin, lime zest and juice, and hot sauce. Simmer until heated through and thick. Season the chicken with salt and pepper, and then remove from the heat. Stir in the cilantro, and then divide the mixture between the tortillas. Garnish each serving with diced onion and avocado. Serve immediately.
2 lbs. Large shrimp raw, peeled, and deveined
1/4 cup olive oil
4 teaspoons chopped garlic
2 teaspoons ground cumin
2 teaspoons red win vinegar
1 1/2 teaspoons salt, kosher
1 teaspoon ground black pepper
2 avocados, ripped in small slices
1/3 cup diced red onion
3/4 diced tomato, seeded
2 cups spring mix , fresh
Combine shrimp, 3 tablespoons olive oil, garlic, and cumin in a plastic gallon-size zip top bag; toss and coat evenly, and marinate shrimp refrigerated for an hour. Combine red wine vinegar, 3/4 teaspoon salt, 1/2 teaspoon ground pepper and whisk until salt is dissolved. Add the remaining olive oil and whisk to combine. Add the avocado, red onion, and tomato; toss to coat.
Remove shrimp from marinade and season with 3/4 teaspoon salt and 1/2 teaspoon pepper. Heat a non-stick sauté pan over medium-high heat, sauté shrimp in batches, 2 minutes per side. Top each tostada with 1/4 cup spring mix and divide shrimp and avocado salsa evenly among tostadas.
Tip: For a chicken variation substitute pulled rotisserie chicken tossed lightly with smoked salsa. Exchange any chopped or shredded lettuce for spring green mix. Add chopped jalapeño pepper to the avocado salsa in order to add a hint of spice.