My mom is from the South and she makes fabulous FRIED chicken. However... her version is not exactly healthy. So here is my heathy "cook this! not that!" alternative and it was FABULOUS!
1 lb boneless, skinless chicken tenders
Salt and black pepper to taste
3 egg whtes, lighty beaten (don't over beat or the eggs will get tough!)
2 cups panko bread crumbs
2 tbsp dijon mustard
1 tbsp honey
1 tsp chipotle pepper puree (we nixed this because A. we didn't have any and B. our sweet potato fries had chipotle seasoning)
How to make it:
-Preheat the oven to 450 degrees. Season the chicken with salt and pepper. Place the eggs whites in a small bowl. Place the crumbs on a plate and season those too (I used Santa Maria seasoning but you can do salt and pepper). Dip the chicken into the egg, then toss in the crumbs, being sure to coat fully.
-Place the breaded chicken pieces on a baking sheet coated with nonstick sray. Bake for 10-12 minutes until the crumbs have browned and the chicken is firm.
-Combine the mustard, chipotle, and honey in a large bowl. Toss the cooked chicken in the mixture so they are all evenly coated with the spicy-sweet sauce.
I didn't toss the chicken because we were hungry HAHA so we just dipped our chicken :-) and it was FABULOUS!!!!!!!! Seriously TRY THESE!
The damage: 250 calories, 1.5 g fat (0 g saturated), 350 mg sodium.