Rainbow Chicken Strips
Transform your weeknight dinner with vibrant and nutritious Rainbow Chicken Strips! This playful twist on classic baked chicken tenders features succulent chicken coated in a crispy, golden breadcrumb crust—elevated with a colorful layer of finely diced bell peppers, shredded purple cabbage, and grated carrots. Packed with fresh veggies and rich parmesan, these oven-baked strips are seasoned to perfection with garlic, paprika, and a hint of black pepper for irresistible flavor in every bite. Perfect as a kid-friendly finger food, a stunning party appetizer, or the star of your next salad or wrap, these Rainbow Chicken Strips make eating healthy as fun and delicious as it gets! Ready in under an hour, this wholesome recipe is sure to brighten your table and your taste buds. Keywords: rainbow chicken strips, baked chicken tenders, crispy chicken, veggie-coated chicken, easy dinner recipe.
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 1 medium red bell pepper
- 1 medium orange bell pepper
- 1 medium yellow bell pepper
- 1 medium green bell pepper
- 1 cup, finely shredded purple cabbage
- 1 medium, grated carrot
- 1 cup breadcrumbs
- 0.5 cup, grated parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 large eggs
- 2 tablespoons olive oil
- 0.5 cup all-purpose flour
- as needed cooking spray
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. Lightly grease it with cooking spray or a drizzle of olive oil.
Slice the chicken breasts into thin strips, about 1 inch wide, and set aside.
Dice the red, orange, yellow, and green bell peppers into very small pieces. Combine them with the shredded purple cabbage and grated carrot in a large bowl. Mix well to create your 'rainbow' vegetable mix.
In a shallow bowl, mix the breadcrumbs, grated parmesan cheese, garlic powder, paprika, salt, and black pepper.
In a separate shallow bowl, whisk the eggs together. In a third bowl, place the all-purpose flour.
Set up a breading station: dredge each chicken strip in the flour, then dip it into the egg mixture, and finally coat it in the breadcrumb mixture, pressing gently to adhere the coating.
Once well-coated, press the chicken strips into the rainbow vegetable mix, ensuring the vegetables stick and form a colorful outer layer.
Place the coated chicken strips on the prepared baking sheet. Drizzle lightly with olive oil or spray with cooking spray to help them crisp up.
Bake in the preheated oven for 20-25 minutes, flipping halfway through, until the chicken is fully cooked (internal temperature of 165°F or 74°C) and the coating is golden brown.
Remove from the oven and let cool for a few minutes before serving. Enjoy your Rainbow Chicken Strips with a side of your favorite dipping sauce or as part of a salad or wrap!
Nutrition Facts
Calories |
503 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.5 g | 22% | |
| Saturated Fat | 5.1 g | 25% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 178 mg | 59% | |
| Sodium | 887 mg | 39% | |
| Total Carbohydrate | 45.5 g | 17% | |
| Dietary Fiber | 4.7 g | 17% | |
| Total Sugars | 8.8 g | ||
| Protein | 40.5 g | 81% | |
| Vitamin D | 0.5 mcg | 3% | |
| Calcium | 189 mg | 15% | |
| Iron | 3.7 mg | 21% | |
| Potassium | 663 mg | 14% | |
*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.
