Pecan-Crusted Chicken Tenders

Ingredients

• Wheat flour

  Whole-grain

  ¼ cup or 30g

• Egg white

  Raw, fresh eggs

  1 egg white (separated from yolk) or 40g

• Water

  Plain, clean water

  1 tbsp or 15g

• Rolled oats

  Plain, dry oatmeal

  50g

• Pecans

  Nuts

  ⅜ cup, chopped or 41g

• Paprika

  Spices

  1 tbsp or 7g

• Cayenne pepper

  Spices, red or cayenne

  ½ tsp or 0.9g

• Salt

  Table

  1 tsp or 6g

• Pepper

  Spices, black

  1 tsp or 2g

• Chicken breast

  Broilers or fryers, meat only, raw

  4 full breast (both fillets) or 944g

• Olive oil

  Salad or cooking

  1 tbsp or 14g

Directions

1. Preheat oven to 425 degrees F (220 degrees C). Spray a wire rack with cooking spray and set on top of a baking sheet.
2. Pour flour into a wide bowl.
3. Whisk egg whites with water in a separate bowl until foamy.
4. Mix oats, pecans, paprika, cayenne pepper, salt, and pepper together in a shallow bowl.
5. Dredge chicken tenders in flour, dip in egg whites, then coat with oat mixture. Arrange on the wire rack. Drizzle chicken tenders lightly with oil; flip and spray the second side.
6. Roast in the preheated oven, turning once halfway through, until crisp, aprox. 20-25 minutes.

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