Oven "Fried" Chicken Strips with Green Beans
Trick your tastebuds with this sneakily nutritious dinner.
skin removed and cut into 1⁄2-inch wide strips
for chicken (see link to seasoning recipe below)
(fresh or frozen) tips trimmed
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
- Cutting board
- Measuring spoons
- Measuring cups
- stir spoon
Mix buttermilk and chili sauce in a re-sealable plastic bag. Add chicken strips and refrigerate for one hour or up to one day.
Preheat oven to 425°F. Line a baking sheet with aluminum foil and lightly spray with nonstick cooking spray. Set aside.
In a shallow dish, mix together flour, salt, and Soulful Seasoning.
In a second shallow bowl, combine eggs with water and beat.
Place breadcrumbs in a third shallow dish.
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.
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.
While chicken is baking, heat oil in a skillet over medium heat. Add onion and cook for 2 minutes.
Add garlic, green beans, and Soulful Seasoning. Cook for 10 minutes. Beans should be cooked through, but not mushy.
Serve beans with the chicken strips.
Nutrition Info and more
Serving size:Total calories:
4 gSaturated fat: