Oven "Fried" Chicken Strips with Green Beans

Oven_“Fried”_Chicken_Strips_with_Green_Beans.jpg

Oven "Fried" Chicken Strips with Green Beans
Oven "Fried" Chicken Strips with Green Beans
Oven "Fried" Chicken Strips with Green Beans
Budget-friendly recipe
254
Serves:
6
40 mins.

Trick your tastebuds with this sneakily nutritious dinner.

Ingredients

1
teaspoon
pounds
skin removed and cut into 1⁄2-inch wide strips
¼
teaspoon
for chicken (see link to seasoning recipe below)
2
2
tablespoons
2
cups
1
teaspoon
1
thinly sliced
1
chopped
2
pounds
(fresh or frozen) tips trimmed
1
teaspoon
for green beans (see link to seasoning recipe below)

What You'll Need

  • re-sealable plastic bag
  • Baking sheet
  • Aluminum foil
  • shallow dish (3)oven mitt
  • Fork
  • Skillet
  • stovetop
  • Knife
  • Cutting board
  • Measuring spoons
  • Measuring cups
  • stir spoon

Directions

  1. Mix buttermilk and chili sauce in a re-sealable plastic bag. Add chicken strips and refrigerate for one hour or up to one day.
  2. Preheat oven to 425°F. Line a baking sheet with aluminum foil and lightly spray with nonstick cooking spray. Set aside.
  3. In a shallow dish, mix together flour, salt, and Soulful Seasoning.
  4. In a second shallow bowl, combine eggs with water and beat.
  5. Place breadcrumbs in a third shallow dish.
  6. Remove chicken strips from buttermilk mixture. Cover strips in flour mixture and then shake off extra flour. Next, dip chicken into egg. Finally, dip chicken into breadcrumbs, pressing gently into crumbs to coat. Place chicken on prepared baking sheet.
  7. Bake for 30 minutes, turning once half way through cooking time, until coating is brown and chicken juices run clear when pierced with a fork.
  8. While chicken is baking, heat oil in a skillet over medium heat. Add onion and cook for 2 minutes.
  9. Add garlic, green beans, and Soulful Seasoning. Cook for 10 minutes. Beans should be cooked through, but not mushy.
  10. Serve beans with the chicken strips.

Nutrition Info and more

Serving size:
2
pieces
Total calories:
300
Total fat:
4 g
Saturated fat:
<1 g
Carbohydrates:
58 g
Protein:
11 g
Fiber:
5 g
Sodium:
400 mg
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