Tuesday, May 26, 2015

Baked Honey Barbecue Chicken Strips

Baked Honey Barbecue Chicken Strips: Savory Sweet and Satisfying

These chicken strips are delicious. I love that they are marinated in barbecue sauce and breaded with crispy panko. What I did not like was the process of getting the crispy panko onto the chicken. I am going to be honest with you the process is messy, way more messy than any other dredging process I have ever done. This is because you have barbecue sauce on the chicken, then dredge it in flour and then egg and then panko. Having the barbecue sauce on the chicken first makes the whole process messier, but it is so worth it.

Baked Honey Barbecue Sauce
Ingredients:
1 1/2 pounds boneless skinless chicken breasts
3/4 cup barbecue sauce
1/4 cup honey
1/2 cup whole wheat flour
1/2 teaspoon black pepper
1/2 teaspoon paprika
2 eggs
1 1/2 cups panko
non stick cooking spray

Directions:
In a large bowl combine the barbecue sauce and honey.

Cut chicken breasts into strip and add to the barbecue and honey sauce. Stir to coat. Cover tightly and refrigerate for at least 30 minutes or up to 6 hours. The longer they marinate the more flavorful the chicken will be.

Preheat oven to 400ยบ F. Line a baking sheet with slipmat or spray generously with cooking spray. Set aside.

In a shallow bowl combine the flour, pepper, paprika. In another shallow bowl beat the eggs lightly. Pour panko into another shallow bowl.

Remove chicken from the barbecue sauce, making sure it is coated in sauce. Coat chicken in flour, lightly shaking off any excess. Dip in egg, letting excess drip off. Place in panko and coat chicken well, pressing down to help the panko stick. Lightly shake of any excess panko. Place chicken on prepared baking sheet and spray with cooking spray.

Bake for 10-15 minutes. Carefully turn each piece of chicken over and bake for an additional 10-15 minutes or until chicken is cooked through. Serve with additional barbecue sauce.

Enjoy!!!

Notes:
Depending on how thick your chicken is will determine how long it needs to cook.

You may need more panko than listed.

Serves: 4
Calories: 538
Total Fat: 6.1g
   Saturated: 0.8g
   Polyunsaturated: 0.5g
   Monounsaturated: 1g
   Trans: 0g
Cholesterol: 210.8mg
Sodium: 819.8mg
Potassium: 115.4mg
Total Carbs: 79.9g
   Dietary Fiber: 2.8g
   Sugars: 42.4g
Protein: 44.3g
Vitamin A: 5.5%
Vitamin C: 12.6%
Calcium: 5.1%
Iron: 13.1%
*The nutritional information will vary slightly depending on the brands you use.
*Adapted from Sally's Baking Addiction.
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