BROWSE TYPE
Chicken Tenders
Recipe submitted by:
Smart Balance
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Difficulty: Easy
Course: Dinner
Main Ingredient: Chicken
Ingredients:
2 tablespoons Smart Balance® Omega Plus™ Light Mayonnaise
2 tablespoons Smart Balance™ Fat Free Milk and Omega-3s & Vitamin E
12 chicken tenders, rinsed and pat dry (about 1 pound total)
1/2 cup flour
1 1/2 teaspoons Cajun seasoning
1/4 teaspoon paprika
2 tablespoons Smart Balance® Omega Oil
Prep Time:
10-15 min.
Cook Time:
30-45 min.
Yield/Notes:
Nutrition Facts
Makes 12 chicken tenders total. Serves 4; 3 tenders per serving.
Per serving: 254 calories, 28 grams protein, 10 grams carbohydrate, 10.8 grams fat, 1.1 grams saturated fat, 4.9 grams monounsaturated fat, 3.6 grams polyunsaturated fat, 0 grams trans fat, 860 mg Omega-3 fatty acids, 3190 mg Omega-6 fatty acids, 68 mg cholesterol, 255 mg sodium, 0 grams fiber
Cook’s Tip
For a variation, omit Cajun seasoning and the salt and use a mixture of 1/4 teaspoon garlic powder, 1/4 teaspoon black pepper, 1/4 teaspoon onion powder, and 1/2 teaspoon salt with the 1/4 teaspoon paprika.
Download the Food Plan for a more great recipes and tips.
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STEP 1: |
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Combine the Smart Balance® Omega Plus™ Light Mayonnaise and the Smart Balance™ Fat Free Milk and Omega-3s & Vitamin E in a medium bowl and whisk together until smooth. Add the chicken to the mayonnaise mixture and toss until completely coated. |
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STEP 2: |
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Combine the flour, Cajun seasoning, and the paprika in a shallow pan, such as a pie pan and stir until well blended. |
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STEP 3: |
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Working with 2 tenderloins at a time, remove from the mayonnaise mixture, coat with flour mixture and set aside on separate plate. Continue until all tenderloins are coated. Sprinkle any remaining flour mixture evenly over all. |
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STEP 4: |
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Heat the Smart Balance® Omega Oil in a large nonstick skillet over medium high heat until hot. Add the chicken and immediately reduce the heat to medium. Cook the chicken 6 minutes on each side or until golden and no longer pink in center. Lightly sprinkle with salt, if desired. Let stand 2 minutes to absorb flavors. |
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Comments
these tasted really good