Buffalo and Blue Chicken Tenders

• 1 cup whole-wheat flour
• 2 1/2 cups whole-wheat panko breadcrumbs, such as Ians All-Natural
• 4 large egg whites
• 12 ounces chicken tenders
• Salt and freshly ground black pepper
• Nonstick cooking spray
• 1/2 cup Franks RedHot Buffalo Wings Sauce
• 1/2 cup 3-Grams-of-Fat Blue Cheese Dressing (page 201) or store-bought reduced-fat blue cheese dressing, such as Bolthouse Farms

1. Preheat the oven to 450 F. Place a wire rack on a foil-lined baking sheet, and set it aside.
2. Put the flour in a shallow dish.
3. Put the panko in another shallow dish.
4. In a medium bowl, whip the egg whites with a whisk until they are extremely foamy but not quite holding peaks.
5. Working in batches, dredge the chicken tenders in the flour, shaking off any excess.
6. Add the chicken to the egg whites and toss to coat them completely.
7. Add the chicken, a few pieces at a time, to the bowl of panko and coat completely.
8. Spread the chicken out on the wire rack.
9. Season the chicken well with salt and pepper, and spray it lightly with cooking spray.
10. Bake the tenders until the breading is golden and crispy and the chicken is cooked through, about 14 minutes.
11. Using a pastry brush, brush the chicken fingers with the Buffalo sauce.
12. Arrange the chicken fingers on a platter, and serve with the blue cheese dressing for dipping.
13. Fat: 132g (before), 7.5g (after)
14. Calories 1,188 (before), 308 (after)
15. Protein: 31g
16. Carbohydrates: 29g
17. Cholesterol: 59mg
18. Fiber: 4g
19. Sodium: 798mg

flour, wholewheat panko breadcrumbs, egg whites, chicken tenders, salt, nonstick cooking spray, franks redhot buffalo, cheese dressing

Taken from www.epicurious.com/recipes/food/views/buffalo-and-blue-chicken-tenders-374887 (may not work)