Chicken
1 1/2 lb. chicken, cut into strips (about 25 pieces is what I got)
2 eggs
2-3 Tbl. flour
3/4 c. sweetened coconut flakes
3/4 c. panko bread crumbs
1 1/2 tsp. garlic powder
3/4 tsp. salt
3/4 tsp. curry powder
1/4 tsp. onion powder
1/8 tsp. cayenne pepper (optional, didn't use this time)
Sauce
1/2 c. apricot-pineapple (or just apricot) preserves
1 Tbl. unseasoned rice vinegar
3/4 tsp. red pepper flakes
1. Preheat oven to 425 (original recipe says 450) degrees. Line baking pan with foil, spray with nonstick spray.
2. Combine coconut flakes, panko bread crumbs and spices in a medium-sized bowl.
3. Place flour in one shallow bowl; beat the eggs and place in a different shallow bowl.
4. Working with one chicken tender/piece, dip in flour, than egg & completely cover with coconut-panko mix.
5. Once all pieces have been coated and placed on the baking pan, cook for about 15 - 20 minutes, until golden brown.
6. Combine all the sauce ingredients, place in dipping bowls.
pretty chicken before baking |
sauce |
the extra coconut I sprinkled over the chicken burned a bit, but I just brushed it off and it was still great |
Nutritional Facts for chicken
servings per recipe: 5
amount per serving (about 5 pieces)
Calories: 269
Total Fat: 7.9 g
Saturated Fat: 4.6 g
Polyunsaturated Fat: 0.8 g
Monounsaturated Fat: 1.4 g
Cholesterol: 152.9 mg
Sodium: 480.1 mg
Potassium: 435.9 mg
Total Carbohydrate: 12.4 g
Dietary Fiber: 1.7 g
Sugar: 1.6 g
Protein: 35.7 g
Vitamin A: 3 %
Vitamin C: 3.7 %
Calcium: 2.8 %
Iron: 10.8 %
Nutritional Facts for sauce
servings per recipe: 8
amount per serving (2 Tbl.)
Calories: 60
Total Fat: --
Saturated Fat: --
Polyunsaturated Fat: --
Monounsaturated Fat: --
Cholesterol: --
Sodium: 5 mg
Potassium: --
Total Carbohydrate: 14 g
Dietary Fiber: --
Sugar: 9 g
Protein: --
Vitamin A: --
Vitamin C: --Calcium: --
Iron: --
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