un-fried chicken...but still crispy and yummy!

A super late post for Fitness Friday - about eating 'fit'. Un-fried chicken??!!?? And it was yummy too!!

We made this crispy chicken recently and plan to make it part of our regular menu choices.... really yummy and low calorie too! Almost fried chicken, and pretty much guilt free!! Yum! We opt out of the 'tarter' and the coleslaw, but the recipe I found gave it as an option, so I thought I'd add it here for anyone interested.


Serves 4

Calories per serving, chicken with coleslaw: 519
Calories per serving, tartar sauce: 27 (optional - we didn't make this)
1 serving of chicken = 3 pieces of chicken

For the chicken:

2 cloves garlic, smashed
1/4 teaspoon dried thyme
1 bay leaf2 teaspoon salt
1/4 teaspoon red pepper flakes
1/2 cup nonfat buttermilk
1 pound chicken tenders (about 12)
1 1/2 cups cornflakes, crushed to medium crumbs (I added 1/3 cup of bread crumbs with this)
1 tsp of Mrs. Dash original (added this myself, I have a thing for Mrs. Dash)
Nonstick cooking spray

For the tartar sauce

1/2 tablespoons low-fat sour cream
1 tablespoon nonfat buttermilk
Juice of 1/2 lemon
1/4 cup fresh parsley leaves, chopped
1 tablespoon drained nonpareil capers
1 tablespoon chopped sweet gherkin
1 tablespoon water

For the coleslaw

1 1/2 (10-ounce) bags cabbage slaw mix
1 red bell pepper, sliced thin
2 tablespoons thin-sliced red onion
1 tablespoon low-fat sour cream
1 tablespoon nonfat buttermilk
1 tablespoon seasoned rice wine vinegar
2–3 dashes hot pepper sauce
1/8 teaspoon salt
1/8 teaspoon pepper
8 cherry tomatoes, quartered, for garnish


1. Preheat the oven to 400 degrees. Line a baking sheet with aluminum foil and spray lightly with cooking spray. Set aside.

2. For the chicken: In a medium bowl, combine the garlic, spices and buttermilk. Add the chicken and turn in the marinade. Cover and refrigerate 1 hour.

3. For the coleslaw: In a large bowl, combine the cabbage slaw mix, bell pepper, onion and shredded herbs. In a separate smaller bowl, whisk together the sour cream, buttermilk, vinegar, hot pepper sauce, salt and pepper. Pour the dressing over the vegetables and toss to coat.

4. For the tartar sauce: Whisk together all of the ingredients in a separate small bowl.

5. Place the cornflake crumbs on a plate (add the bread crumbs here, and the Mrs. Dash). Drain the chicken tenders. Pick up a chicken tender with one hand, and turn it in the cornflake coating, using the other hand to gently press additional coating onto the sides. Place on the prepared baking sheet. Continue on in this way to coat all of the chicken pieces, arranging them on the baking sheet in a single layer. Bake at 400 degrees until firm, about 15 minutes.

6. To serve, divide the coleslaw among 4 bowls. Arrange 3 chicken tenders, standing up with wide ends at the bottom and overlapping slightly, at one side of each mound. Drizzle the sauce over the chicken. Garnish bowls with chopped cherry tomatoes and fresh herbs.