Low Fat Fried Chicken Strips
Transform your weeknight dinner routine with these Low Fat Fried Chicken Strips—a guilt-free take on a comfort food classic! Tender chicken breast strips are marinated in low-fat buttermilk for maximum juiciness, then coated in a crispy mixture of whole wheat breadcrumbs, Parmesan cheese, and savory spices like garlic powder and paprika. Cooked to perfection in either an air fryer or oven, these golden-brown chicken strips are irresistibly crunchy without the need for deep frying. Ready in under 40 minutes, this healthier alternative is packed with flavor and perfect for both kids and adults. Serve them with a side of veggies or your favorite low-fat dipping sauce for a protein-packed meal or snack you'll love!
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Recipe Information
Ingredients
- 500 grams Chicken breast
- 240 ml Low-fat buttermilk
- 120 grams Whole wheat breadcrumbs
- 30 grams Parmesan cheese, grated
- 1 teaspoon Garlic powder
- 1 teaspoon Paprika
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Salt
- as needed Cooking spray
Instructions
Cut the chicken breast into thin strips, about 1 x 4 inches in size, and place them in a bowl.
Pour the low-fat buttermilk over the chicken strips, ensuring they are fully submerged. Cover and refrigerate for 30 minutes to marinate. This step tenderizes the chicken and adds flavor.
In a separate shallow bowl, combine the whole wheat breadcrumbs, Parmesan cheese, garlic powder, paprika, ground black pepper, and salt. Mix well to create the coating.
Preheat your air fryer to 200°C (400°F) or, if using an oven, preheat to 220°C (425°F). Line a baking sheet with parchment paper if using an oven.
Remove the chicken strips from the buttermilk, letting the excess drip off, and dredge them in the breadcrumb mixture, pressing lightly to ensure an even coating.
Place the coated chicken strips in a single layer in the air fryer basket or on the prepared baking sheet. Avoid overcrowding to ensure even cooking.
Lightly spray the chicken strips with cooking spray to help them crisp up during cooking.
For an air fryer: Cook at 200°C (400°F) for 10-12 minutes, flipping halfway through. For an oven: Bake for 15-18 minutes, flipping halfway through, or until golden brown and the internal temperature of the chicken reaches 75°C (165°F).
Remove the chicken strips and allow them to rest for 2-3 minutes before serving. Serve immediately with your favorite low-fat dipping sauce or a side of veggies.
Nutrition Facts
Calories |
1401 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.7 g | 46% | |
| Saturated Fat | 13.0 g | 65% | |
| Polyunsaturated Fat | 2.5 g | ||
| Cholesterol | 470 mg | 157% | |
| Sodium | 4395 mg | 191% | |
| Total Carbohydrate | 96.4 g | 35% | |
| Dietary Fiber | 13.4 g | 48% | |
| Total Sugars | 16.5 g | ||
| Protein | 177.1 g | 354% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 778 mg | 60% | |
| Iron | 9.4 mg | 52% | |
| Potassium | 2208 mg | 47% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
