Rocco's Buffalo and Blue Chicken Tenders

By ALICJA

cal; 308
protein; 31g
carbs;29g
cholesterol;59 mg
fiber 4 g
sodium 798 mg

Ingredients

• 1 cup whole wheat flour
• 2 1/2 cup whole wheat panko breadcrumbs
• 4 eggs whites
• 12 oz chicken tenders
• salt,pepper
• 1/2 cup spicy Buffalo wings sauce
• 1/2 cup 3-Grams-of-fat Blue Cheese Dressing or store-bought reduce-fat blue cheese dressing

Details

Servings 4

Preparation

Step 1

Preheat the oven to 450F.Place a wire rack on a baking sheet,and set it aside.Put the flour in a shallow dish.Put the panko in another shallow dish.In a medium bowl,whip the egg whites with a whisk until they are
extremely foamy but not quite holding peaks.
Working in batches,dredge the chicken tenders in the flour,shakeing off any excess.Add the chicken to the egg whites and toss to coat them completely.Add the chicken,a few pieces at a time,to the bowl of panko and coat completely.Spread the chicken out on the wire rack.Season the chicken well with salt and pepper,and spry it lightly with cooking spray.Bake the tenders until the breading is golden and crispy and the chicken is cooked through,about 14 min.
Using a pastry brush,brush the chicken fingers with the Buffalo sauce.Arrange the chicken fingers on a platter,serve with blue cheese dressing for dipping.