April 5, 2014

"Un-Fried" Chicken Strips and Garlic Cauliflower Mash

Hi everyone!

I was watching Trisha Yearwood earlier this week and she had a show that featured healthy twists on traditional Southern food. Like the Southern girl that I am, I love chicken tenders and mashed potatoes just as well as the next Southerner. And my boyfriend can attest to the pretty amazing cheesy mashed potatoes and mac and cheese I make him on his birthday. However, it's no surprise how terrible Southern food is on the waistline.

So, I decided to give these healthy twists a whirl!

These look almost exactly like mashed potatoes, don't they?

Un-Fried Chicken Tenders

2 lbs chicken breasts or tenders
1 1/2 cups whole wheat panko breadcrumbs
2 tsp dried basil
2 tsp garlic powder
1 tsp paprika
1/2 tsp cayenne
1/2 tsp salt
1/2 tsp black pepper
2 eggs
1/2 cup flour

Preheat oven to 350F. Cover a baking sheet with foil.

Prepare 3 plates or bowls in an assembly line. The first one will have the 1/2 cup flour with the salt and pepper. The second will have the 2 eggs, beaten. The third will have the panko breadcrumbs and spices.

If you're using chicken breasts, pound to 1/2" thickness and cut into strips. Dredge chicken tenders in the flour, fully coating and shaking off excess. Dredge into egg mixture then into panko mixture, making sure to coat chicken completely in panko. Lay on baking sheet.

Bake chicken for about 20 minutes, 10 minutes per side. Be sure to watch cooking time depending on how thick or thin your tenders are.

Garlic Cauliflower Mash

1 medium head of cauliflower, chopped
Kosher salt
1/4 cup chicken stock
2 tablespoons Parmesan
1 tablespoon Greek yogurt
1/2 clove garlic, smashed and chopped (be careful with how much garlic you add if you aren't a garlic lover)
Freshly ground black pepper

Bring pot of water to a boil and add chopped cauliflower and pinch of salt. Boil for 10 minutes. Drain and dry with with paper towels. While still hot, add to food processor along with the rest of the ingredients. Serve immediately.

I hope you all enjoy this dish! I found that I didn't really miss the fried taste and the cauliflower mash was deliciously creamy.


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