By: Michelle Snowman, Intern for Rebecca Scritchfield
We’ve all had those busy days when it seems like the easiest thing to do is to swing through the drive through for dinner. When fast food is the only option, nowadays we’re lucky that there are healthier options to choose from – apple slices, milk, fruit, and even salads.
Cook With Your Kids for #MeFirst Time You all Need
You only need 30 minutes to try this quick make at home swap, and better yet, have the kids help put it together to build in quality family time while you make dinner. You can make your own oven sweet potato fries, or for convenience, keep a bag in the freezer.
This version uses corn flake cereal with herbs and spices in the coating, and instead of dredging in whole eggs, uses egg whites, milk, honey and mustard for added flavor. Sweet potatoes provide more nutrients that regular fries, the chicken is baked, not fried, and you get to control the quality of the ingredients and amount of sodium. Using honey in the dredging mixture (or for dipping) gives added flavor, but you also get the benefits of the antioxidants it provides.
It’s also cost-effective – this homemade version is healthier (more protein for muscle and less salt) and costs the same as fast food.
Prep time: 10-15 minutes // Cook time: 15 minutes
Ingredients:
- 1.1-1.5 lb. chicken tenders (4.5-6 oz. chicken per serving)
- 2 cups corn flake cereal
- ¼ tsp black pepper
- ¼ tsp garlic powder
- ¼ tsp Italian seasoning (dried oregano, basil and parsley or ½ – 1 tsp fresh chopped herbs)
- ¼ tsp salt
- ¼ cup 1% low fat or skim milk
- 1 egg white beaten
- 1 TBS honey
- 1 tsp prepared yellow mustard
Preheat oven (or toaster oven) to 400 degrees F, and line a baking sheet with foil for easy cleanup.
Combine together the beaten egg white, honey, milk and yellow mustard in a shallow dish, and submerge chicken tenders to coat in liquid mixture. The honey and mustard in the liquid coating give a nice sweetness and tang to the base of the chicken thumbs.
In a zip top bag, combine the dry ingredients – have your kids help measure and add the corn flakes, pepper, garlic powder, herbs and salt. If your kids are old enough to use enough they can help chop fresh herbs, or dried herbs work well too. Once everything is in the bag, have your child help by crushing the corn flakes with their hands, or use a rolling pin to crush them on the counter. You’ll want them crushed fairly fine, but do keep a little shape to them — it gives them that “fried” appearance.
You can coat the chicken by pouring the crumbs onto a plate and rolling chicken in it, or toss them right in the bag for easier cleanup.
Place on the foil line baking sheet and bake for 15 minutes, until chicken is golden and cooked through. The cornflakes have a tendency to get a little dark on the edges, so don’t be alarmed!
Serve with frozen sweet potato fries (or make your own!), and whatever dipping sauce you love. Ketchup is a good choice because it’s made from tomatoes; BBQ sauce is also fine, just try to watch the portion size; or better yet, make your own quick honey mustard sauce by mixing Dijon mustard with a little honey.
