I made these Crispy Chicken Skewers from How Sweet It Is (I've said this before, but this is one of my fav food blogs. Jessica's writing is great, as are her recipes!) to go along with roasted veggies and a green salad with my everyday dressing. Salad toppings this time included sliced cherry tomatoes, diced red onion and Tour's mix. For the veggies I did a mix of brussel sprouts, butternut squash and cauliflower. I grated fresh Parmesan over the veggies once they came out of the oven to give them a little bit more yum. Thank you to TJ's (Trader Joe's) for having such great pre-cut/packaged produce selections!
But back to the chicken...I love this recipe because it's like you are eating fried chicken without all the fat and grease. This would be a fun recipe for kiddos to help with too since you get to dip the chicken into different mixtures.
|Crispy Chicken Skewers from How Sweet It Is|
(As seen in picture Jessica skewered her chicken, I took this step out, but either way is great!)
4 large boneless, skinless chicken breasts, cut into cubes or strips
3 egg whites
2 cups panko breadcrumbs
1/4 cup whole wheat pastry flour (any flour should work)
1 tablespoon BBQ seasoning
1/2 teaspoon salt
1/2 teaspoon pepper
Preheat oven to 450 degrees.
Cut chicken into cubes or strips. In a bowl, combine egg whites and lightly beat with a fork. In another bowl, add panko, flour, 1/4 teaspoon each of salt and pepper, and 1/2 tablespoon BBQ seasoning. Lay a wire rack on a baking sheet and spray it with non-stick spray.
Season chicken with remaining salt, pepper and BBQ seasoning. Dip each piece in egg whites then in the panko mixture and lay on the wire rack. Spray with non-stick spray or spritz with olive oil.
Bake for 12 minutes, flip over, and bake for 12 more.
***Jessica's tip to spray the chicken cubes/strips with non-stick spray is genius! It really helps them get that golden brown color that we all know and love.