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Even if you’re watching your waistline, you don’t have to give up your favorite foods. Baked — not fried — chicken tenders can be just as tasty as the real deal.

To complete this How-To you will need:

1 lb. boneless, skinless chicken breasts
1/4 c. All-purpose flour
1/4 tsp. black pepper
1 large egg white
1/4 c. Low-fat buttermilk
1 c. of cornflakes
And low-fat dressing or dipping sauce
A large baking sheet
Aluminum foil
An 8-inch kitchen knife
3 small bowls
A wire rack
Cooking spray
And tongs
Parmesan cheese, Italian seasoning, or Cajun spice

Step 1: Preheat and prep

Preheat the oven to 375 degrees and line a baking sheet with foil. Set the sheet aside.

Step 2: Cut the chicken

Use the kitchen knife to cut the chicken into pieces 1 to 2 inches in length.

Step 3: Prepare dipping bowls

Combine the flour and black pepper in a bowl. In a second bowl, beat the egg white and buttermilk with a fork. In the third bowl, crush the cup of cornflakes so they look like breadcrumbs.

Tip: You can add Parmesan cheese, Italian seasoning, or Cajun spice to the flour mixture for some extra flavor.

Step 4: Dip in flour

Dip a tender into the flour and pepper first and turn over to coat completely.

Step 5: Dip in egg and cornflakes

Dip into the egg and buttermilk mixture, and then roll in the cornflakes until the chicken piece is completely covered. Place on a wire rack to set. Repeat with the rest of the chicken.

Step 6: Prepare the pan

Spray the foil with cooking spray, and then transfer the tenders from the wire rack onto the pan. Leave about 2 inches of space between each tender, then put the pan in the oven.

Step 7: Bake until golden brown

Bake for five minutes, then turn over with tongs and bake the other side until golden, about five minutes more. Serve with your favorite low-fat dressing or dipping sauce.

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Duration : 0:2:14

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