Crunchy Walnut-Coated Chicken Strips

By Jenny Shea Rawn, MS, MPH, RD, recipe developer and healthy food blogger at My Cape Cod Kitchen
Total Time
25 Mins
Serves
4
Meal
Dinner Lunch
Course
Appetizers

DESCRIPTION

These crunchy walnut-coated chicken strips are as much fun to make as they are to eat. Pair with your favorite dipping sauce.

Prep Time
15 Mins
Cook Time
10 Mins
Total Time
25 Mins
Calories
410
Total Fat
23
Polyunsaturated Fat
15
Cholesterol
135
Sodium
258
Carbohydrates
14
Dietary Fiber
2.5
Protein
40

Ingredients

  • 1 1/2 cups corn flake cereal
  • 1 cup California walnut pieces
  • 1/2 teaspoon garlic powder
  • 1/8 teaspoon salt
  • 1/8 teaspoon ground pepper
  • 1 egg
  • 1 1/4 pounds boneless, skinless chicken breasts OR chicken tender strips

Preparation

  1. Preheat oven to 450°F.
  2. Line a baking sheet with aluminum foil and spray with nonstick cooking spray.
  3. Put cereal and walnuts into a zip-top plastic bag. Press air out of bag and zip closed.
  4. Using a rolling pin or heavy food can, press and roll over ingredients in the bag until cereal is finely crushed and walnuts are in pieces as small as grains of rice. Add garlic powder, salt and pepper to bag. Shake to mix.
  5. Crack egg into medium-size bowl. Beat with a fork until yolk and white are mixed together.
  6. If using chicken breasts, place chicken on cutting board. Cut into 1/2-inch wide strips across the short direction of each piece of chicken. Add sliced chicken (or tenders) to the egg and stir. Immediately wash hands, knife and cutting board with warm soapy water.
  7. With a fork, remove chicken pieces letting extra egg drip off. Put chicken into bag with walnut mixture.
  8. Close bag. Gently shake bag back and forth, and press walnuts onto chicken. Pour chicken onto prepared pan and use a fork to separate pieces so they aren't touching each other. Wash hands again if you touched the chicken.
  9. Bake 10 minutes until crumbs are golden brown and chicken is cooked through. To check if chicken is done, remove one piece and cut in half. It should be white all the way through, not pink.

Tips: If you have a convection oven you can get extra crispy chicken strips. Cook the chicken strips at 425°F for 8 minutes. Add walnut chicken strips to Caesar salad for a complete meal!