Chicken “Strips” Without The Grease

If you’re anything like me, you have found yourself drunk at a Hard Rock Cafe (TGI Fridays, Applebees, the list goes on and on) sitting in front of a basket of fried chicken strips.

I LOVE chicken strips.  It’s probably one of the most unsophisticated dishes I enjoy, but I don’t care, they are delicious.

However, I don’t fry anything at home (with the exception of crab cakes and falafel), and I certainly don’t own a deep frier.  Years ago I saw a small feature in a fitness magazine about baked chicken strips, and I tried it out.  I have since developed my own recipe that I think is delicious, and far more healthy than the fried version.  These strips are easy and perfect for a simple dinner (pair with a starch and a vegetable) or topped on a salad.

Here is what you’ll need.  Keep in mind that I kind of wing my recipe and adapt given what I have in the kitchen, so go with what works for the batter and breading.

Preheat your oven to 400 degrees.

• 4 boneless, skinless chicken breasts
• 2 eggs
• 3 tablespoons spicy mustard (or any preferred mustard)
• 1 dash white wine
• 1 teaspoon vegetable oil
• 2 cups panko or plain bread crumbs
• 1/2 cup chopped almonds
• Salt and pepper
• Cayenne pepper

Whisk the eggs, mustard, wine and oil.  Season with salt and pepper.  Mix the panko/bread crumbs with the chopped almonds.  Add a dash of cayenne pepper and season with salt and pepper.

Note: I throw it just about anything to the breading mix.  My preferred mix is half panko and bread crumbs, chopped almonds, some almond meal, fresh parsley, S&P and cayenne pepper.  In the photos shown, I used panko, bread crumbs, cayenne, dried polenta, dried herbs, salt and pepper.

There’s a lot of flexibility – use oats if you like, or omit the mustard if you’re not a fan.  Play with it.

Butterfly the chicken breasts and cut into strips.  Dip in the egg mixture and then into the bread mixture.  Place on a well-oiled pan.  Before putting into the oven, spray the tops of the chicken strips with olive oil.

The chicken should take around 15-20 minutes to cook.

Tagged as: Cooking, Food