Rocco's Buffalo and Blue Chicken Tenders

Added to Recipes on Wed 07/07/2010


Serves 4


1 cup whole wheat flour

2 1/2 cups whole wheat panko breadcrumbs

4 large egg whites

12 oz chicken tenders

Salt and freshly ground black pepper

Non-stick cooking spray

1/2 cup spicy Buffalo wings sauce

1/2 cup 3-Grams-of-Fat Blue Cheese Dressing or store-bought reduced-fat blue cheese dressing



Preheat the oven to 450°F. Place a wire rack on a foil-lined baking sheet, and set it aside. Put the flour in a shallow dish. Put the panko in another shallow dish. In a medium bowl, whip the egg whites with a whisk until they are extremely foamy but not quite holding peaks. 



Working in batches, dredge the chicken tenders in the flour, shaking off any excess. Add the chicken to the egg whites and toss to coat them completely. Add the chicken, a few pieces at a time, to the bowl of panko and coat completely. Spread the chicken out on the wire rack. Season the chicken well with salt and pepper, and spray it lightly with cooking spray. Bake the tenders until the breading is golden and crispy and the chicken is cooked through, about 14 minutes.

Using a pastry brush, brush the chicken fingers with the Buffalo sauce. Arrange the chicken fingers on a platter, and serve with the blue cheese dressing for dipping.


Nutrition Facts

7.5g fat                       

308 calories    

31g protein

29g carbohydrates

59 mg cholesterol

4g fiber

798mg sodium



Celebrity chef Rocco DiSpirito is a popular television personality and the author of numerous hit cookbooks including his current New York Times bestseller Now Eat This! available wherever books are sold.


NOW EAT THIS! a Ballantine Trade Paperback Original by Rocco DiSpirito (c) 2010 Spirit Media, LLC