Baked Chicken


baked chicken

[click image to enlarge]

This is a simple baked chicken dish that can go with any cuisine. You can cut it up the next day and mix it with different sauces, or toss it into a salad and you have an almost instant meal. I love that there is no burned oil and dirty pans from pan-frying the chicken — just stick it in the oven and forget about it. Make your pasta, garlic bread, or sit with guests while you wait. Simple and delicious!

Servings: 8

Ingredients:

  • 1 ½ lb chicken tenders (about 8)
  • ½ cup flour
  • 1 egg, beaten
  • 1–2 T milk or water
  • 2 cups panko breadcrumbs, or unseasoned breadcrumbs (I used 1 cup wheat and 1 cup white panko)
  • pepper
  • dash of olive oil (optional)
  • 4 slices (halved — 8 pieces) mozzarella or provolone cheese
  • 1 jar (2 cups) homemade or low-sodium store bought tomato sauce

Directions:

  1. Preheat the oven to 400° F.
  2. Prepare 3 bowls or plates, one with flour, one with egg and milk, and one with panko breadcrumbs.
  3. Place an oven-proof cookie rack on a baking sheet. If you don't have a cookie rack, line a baking sheet with parchment paper, and turn chicken halfway through cooking.
  4. Pound the chicken on a cutting board with a mallet, or frying pan, gently, in between two plastic sheets.
  5. Dredge the chicken in flour and shake off excess. Then, dunk into egg mixture, and then into the breadcrumbs.
  6. Place onto the cookie rack and put a dash of olive oil on the chicken. Place in oven for 12-15 minutes, or until chicken juices run clear.
  7. Set cooked chicken aside for at least 5 minutes.
  8. Right before serving, turn oven up to “Hi Broil,” place chicken in baking dish with tomato sauce and slices of mozzarella or provolone cheese and broil until cheese melts. This may happen fast, don't leave!
  9. Serve with pasta and roasted vegetable medley for a quick meal.

nutrition facts label

For photographs and detailed instructions, please visit shapeupfridge.com

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