Wanted to make a healthy affordable meal because people always tell me cooking healthy cost to much. Here is a recipe that is tasty & easy on the wallet or purse. If you have most of the items in you cabinet it will be even more afordable. Ingredients: Pack of Chicken tenders(6-8 in a pack) 1 tbsp brown sugar 4 tbsp ketchup 3 tbsp Worcestershire sauce 1/2 cup of Italian crumbs 1 egg white 1 cup of raisin bran cereal(pick out raisins & crush flakes) 1 tbsp of olive oil 1 pack of dole tropical fruit pack Pinch of salt & pepper Pinch of garlic powder aluminum foil Preheat oven to 350 degrees. Get a bowl & and crushed bread crumbs & Italian crumbs and garlic powder & mix them together. Take the egg & remove the yellow part of the egg & put the egg white in a separate bowl. Get the ketchup, Worcestershire sauce, brown sugar & tropical fruit pack & add in a separate bowl allow this is your BBQ sauce(can make the day before & keep in refrigerator for better taste). Turner burner on medium high heat and add the olive oil. Take the pack of chicken tenders and wash them off & dip them in egg white. Place the tenders in the Italian cereal mix and cover both sides with flakes, and place them in the heated pan and sautéed them on both sides(2-3 minutes). At that point place sautéed tenders in aluminum foil(which your going to try to make a bowl), and pour tropical BBQ sauce in with the tenders. Add some of your favorite season if you like, but Close the aluminum foil like a cocoon, and place them on cookie sheet. Place in the oven and allow it to bake for 25-30 minutes. Service it with your favorite GIRGIT side dish(coming soon) or salad.
When I added up my calories for this meal for 2 servings it came out to be 610 calories or 305 calories per person.(Information comes from MyFitnessPal App) Total Fat: 8.8 Saturated Fat(g) 1.6g Polyunsaturated(g) 3g Monounsaturated(g) 4.5g Trans(g) 0g Cholesterol(mg) 56.9mg Sodium(mg) 705.8mg Potassium(mg) 163.3mg Total Carbs(g) 35.9g Dietary Fiber(g) 1.9g Sugar(g) 23.2g Protein(g) 25.4g Vitamin A-14.2% Vitamin C-51.8% Calcium-2.8% Iron-10.2% Please try this recipe and give me your feedback. Thanks
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