A new week, a new clean recipe! It’s the middle of the week, maybe you ran out of dinner ideas. I have one the whole family can enjoy!
I start to get tired of the same things while I clean eat. That leaves room for falling off the plan. A couple weeks ago I was thinking about how good chicken strips sounded. But I knew I couldn’t eat them. They aren’t clean. Or are they? I decided to give it a whirl. I gathered some clean ingredients I had on hand. I had chicken breasts. I thought about how I could make a clean breading. Whole wheat flour, eggs, seasoning, and some olive oil. Let’s try it out. What’s the worst that could happen?
I broke 2 eggs into a small bowl and whisked them. In a separate bowl, I added one half of a cup of 100% whole wheat flour. Then I dug through my seasonings and added a Tablespoon of my favorites; black pepper, garlic powder, onion powder, and some chili powder. That may be too strong for some. I recommend starting with 1/2 Tablespoon black pepper, onion powder, and garlic powder, and 1 teaspoon of chili powder or cayenne to see how you like it. I whisked the dry mix together as well. Now, I should have added some more spices with a kick, because that would make it even better, but I wasn’t sure how this would turn out.
I preheated the oven for 375 degrees. Next pounded down and then cut up one chicken breast into small chunks and strips. Small enough to be easily dipped into my bowls. I dunked the chicken pieces into the egg, then into the flour. I repeated until the chicken was well coated. I made sure the flour wasn’t dry, but moistened by the egg.
On a non stick pan, I added about a tablespoon of olive oil. I used a paper towel to distribute the oil evenly on my pan. I placed the coated chicken onto the pan, and placed it into the oven. After ten minutes, I flipped the chicken, and placed it back in the oven for 10 additional minutes. It came out crispy and moist. It was fantastic. With my clean eating, I wasn’t ready to dunk my clean chicken strips into a sugary ketchup or barbecue sauce. So I made my own clean sauce using some salt free tomato paste, balsamic vinegar, and seasonings.
If I were to change anything about this recipe, I might try some whole wheat bread crumbs, and use parchment paper. Some of the chicken breading tried to stick to the pan. I’m definitely going to experiment some more. But overall, it was a great meal. I added some steamed veggies and I was so stuffed I didn’t even thinking about late night snacking!
- Chicken Breast
- 2 Eggs
- 1/2 C Whole Wheat Flour
- 1 T Black Pepper
- 1 T Garlic Powder
- 1 T Onion Powder
- 1 T Chili Powder
- 1-2 T Olive Oil
- Preheat the Oven to 375 Degrees
- Add oil to the pan.
- Use a paper towel to spread evenly.
- Beat two eggs into a small bowl.
- Stir seasoning and flour together into a small bowl.
- Dunk the chicken into the egg.
- Coat in flour mixture.
- Place coated chicken onto oiled pan.
- Bake for 10 minutes.
- Flip the chicken.
- Bake for an additional 10 minutes.
- Check the temp, it is usually done at this temp for this time.
- Remove from pan, place onto paper towels to soak up excess out.
- Let the chicken strips cool for a couple minutes.
- Parchment paper may reduce sticking.