assembly line to dinner

I wasn’t surprised when Mr. Prevention requested Biggest Loser “Fried” Chicken this week…it has been a few months since we last had this recipe, and it is a favorite of ours. Who doesn’t love fried chicken minus the unhealthiness of frying? But this recipe does require quite the assembly line: cornstarch and spices –> egg whites –> bread crumbs. Not difficult once you’ve got the pattern down, and certainly easier the second time you make the recipe. Though not as quite as basic as microwave potato chips! πŸ˜‰


Biggest Loser β€œFried Chicken”

2 pounds chicken tenders
1 quart 1% buttermilk
2 cups whole wheat breadcrumbs
1 cup cornstarch
2 tsp paprika
1 Tbsp + 1 tsp organic seasoning Salt
1 Tbsp ground black pepper
Large pinch cayenne pepper
4 egg whites, beaten to very soft peaks
Pam cooking spray or olive oil


Soak chicken tenders in refrigerator, in buttermilk, for 6 hours or overnight.

Drain and blot with paper towels to remove excess buttermilk. Meanwhile, preheat oven to 325Β° F. Lay bread crumbs out on a baking sheet and bake until golden brown, stirring occasionally, about 40 minutes. Cool.

Increase oven heat to 450ΒΊ F. Combine cornstarch, paprika, seasoning salt, black pepper, and cayenne in a large Pyrex dish – mix well.

Dredge drained and blotted chicken tenders in seasoned starch. Next, coat dredged tenders thoroughly with beaten egg whites. Last, dip tenders in toasted panko to fully coat. Place chicken tenders on a foil-lined baking sheet, fitted with a baking rack. Lightly spray chicken on both sides with Pam and season lightly with salt, if desired. Bake for about 12 – 15 minutes or until outside is crispy and chicken is just cooked through and juicy. Yield: 8 servings.

Nutrition Information (per serving): 270 calories; 4 g. fat (1 g. saturated fat); 65 mg. cholesterol; 210 mg. sodium; 27 g. carbohydrate; 2 g. fiber; 28 g. protein

Result: Good as ever! Always a favorite! You can always make 1/2 or even 1/4th of this recipe. I usually make 1/2 and there’s plenty of leftovers which reheat beautifully! It’s a perfect, healthy comfort food meal. Of course, Mr. Prevention slathers his chicken fingers in one of several Buffalo Wild Wing sauces *eye roll* Wing sauce is definitely his most prized condiment.


I got in my lower body strength session last night – WOO! It…was not fun, but it’s done πŸ™‚ I warmed up with a 2 1/2 mile run, lifted, and cooled down with a 1/4th mile walk. I felt accomplished and strong! Tomorrow I plan to run and Wednesday morning I plan to do my upper and lower body (i.e. full body) strength routine. And then Thursday will be a rest day πŸ˜€

..::My Business Update!::..

I am starting a private practice with 2 other Registered Dietitians. Together we are Mid Ohio Nutrition Specialists!Β  Please check our our website — feedback is welcomed! We are in the editing stages and are very excited to see things taking off! We are pitching our business to the largest group of neprhrologists in Ohio come January and we couldn’t be happier! In the meantime, we are busy building our Diabetes Self-Management Education (DSME) courses which will be submitted for AADE accreditation in the next 4-6 weeks. We are seeing Medicare patients with chronic kidney disease and diabetes in physician offices, a service that is reimbursable for Registered Dietitians. It’s exciting, and busy!

Thanks for all of your support! πŸ˜€

Question: What’s your favorite condiment?

P.S. A great article on high-fructose corn syrup, for those interested..



Filed under diabetes, dialysis & kidney disease, dietitians, exercise, fried food, guilt-free, physicians, recipe, running, Uncategorized

25 responses to “assembly line to dinner

  1. Congrats on the business πŸ™‚ I hope everything goes well. It sounds like a fantastic plan!!

    I love mustard. I put it on everything and even use it as a salad dressing (just thin it out with a little water or lemon juice). Chicken tenders and honey mustard used to be my typical restaurant meal (I’m 5 years old at heart) so I’m going to have to try this recipe!!

  2. Wow Nicole– congrats on the business!!!!! How exciting!

  3. Congrats on opening the business! That’s so exciting. I don’t suppose it will be like TV’s Private Practice? πŸ˜‰


    Although I would dunk those delectable chicken tenders in honey mustard for sure.

    Congrats on your new business venture! Wishing you mucho success!

  5. thehealthyjunky

    Nicole! That website is soo cool! How exciting is that!!!! Can’t wait to hear more about it! My favorite condiment is BBQ sauce. Whole Foods make a really sweet and spicy one that I absolutely love!

  6. I love healthy chicken fingers. I want to try to make some crusted with cornflakes!

  7. congrats on your business! Website looks great…hope you get a ton of clients!!

    Ty for posting that article on HFCS…I found one sentence that pretty much sums up why there is a problem with it…

    “Manufacturers found that using HFCS in rolls and biscuits that hadn’t previously contained sugar made the products look as if they had been browned and, thus, appear more appetizing. ” Suddenly, we began consuming sugars in places we never had before…for the sake of processing!

  8. Congrats on the business! That’s super exciting! And as always love your food recipes!!! Miss you and the whole fam. Hugs all around!

  9. Leah @ Why Deprive?

    Congrats on starting your own practice!! That is so exciting! πŸ™‚

  10. Nicole – so excited for your new business venture! You have been busy!

    Hannah loves chicken tenders – I’ll have to show her this healthy version πŸ˜€

  11. Oh that’s so exciting Nicole! Congratulations, and I wish you the best with your new business.

  12. 1lifeabundant

    Wow!! Congrats on starting the practice! That is huge and exciting–I wish you luck!

  13. WOW, Nicole – that is huge!! Congratulations! Yes, you most DEFinitely are going to be one busy girl. πŸ™‚ But it’s so exciting!

  14. Congrats on the business start up!

    If hummus is a condiment then it’s my number one for sure.

  15. Congrats on the new business! I think it’s a tie bewteen salsa and hummus for my favorite condiment!

  16. The chicken sounds really good! Actually, it looks just like the “real thing” that’s not so good for you… πŸ˜‰ Congratulations on the new business! Sounds very exciting!

  17. Congrats on your new business venture. I wish you all the best of luck. I think it is great you are doing a diabetes self management program. Very cool. Have you scheduled your CDE exam yet, or still busy collecting hours?

  18. Congrats on starting your own business! That is awesome!

    I love “fried” baked chicken. yum! I have never made it but my mom makes it pretty often so I will usually go over there and have it.

  19. whoa congrats love on the job thing! i wish i could intern for you! that would be SO COOL

  20. Congrats on your strength training and the new business. I like the picture of the specialists…

  21. Congrats!

    Salsa is my favorite condiment. Is salsa a condiment?

  22. That “fried” chicken looks amazing!
    Congrats on the new business venture! Sounds exciting πŸ™‚

  23. Tes

    Congrats on the new business! It sounds like an amazing journey you are taking.
    The chicken looks crispy and yummy.

  24. fried chicken is my fav, looks mouthwatering..

  25. Way to go on the new business!! So courageous :).

    My condiment is yellow mustard or A1 steak sauce. Growing up, I would only eat green beans if I had A1 for dipping :).

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