OVEN FRIED CHICKEN & VEGGIES
Tiffany Pierce
A lower calorie meal that tastes like fast food.
ingredients
- 6-8 chicken tenderloins or breast strips
- 1 sweet onion (Vidalia or similiar type), cut into thick rings
- (I cut the onion into halves or thirds)
- 1 zucchini cut into 8-12 thick slices
- 4 egg whites
- 1 cup flour
- 1/2 teaspoon garlic salt
- 1/2 teaspoon seasoned salt
- 1/2 teaspoon black pepper
- 3/4 cup panko crumbs
- 3/4-1 cup seasoned bread crumbs
- oil spray
directions
- 1
Preheat oven to 425 degrees. Line 2 large baking sheets with foil and spray liberally with oil spray.
- 2
Mix flour with salts and pepper in a gallon ziploc bag. Place egg whites in a shallow pan and beat with a fork until foamy. Place seasoned bread crumbs in a gallon ziploc bag (save panko for chicken).
- 3
Place onion rings, about 6 at a time, in bag with flour and shake until onion is well coated, then dip in egg whites until coated(if onion does not get a good coating of flour and egg, repeat dipping in flour and egg). After onion is coated in flour and egg, put onion in seasoned bread crumbs and shake until coated, then place on baking sheets.
- 4
Repeat coating process with zucchini and chicken, except use panko crumbs for chicken instead of seasoned bread crumbs.
- 5
Spray chicken and veggies with oil spray. Bake for 25-30 minutes, until everything is golden brown. Serve with ranch or other dipping sauce of your choice.
notes
The zucchini is VERY hot when done, use care to avoid scalding mouth.
Source: Tiffany Pierce
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