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Healthy Southern Recipes

3 healthier alternatives to some Southern classics

Chicken tenders done the healthy way. For Three healthy southern recipes online.

A beaten egg helps the crumbs adhere, and a little Dijon and dried thyme leaves add flavor to this oven-fried chicken recipe. — Photo by threemanycooks.com

In a large sauté pan, heat oil, garlic, pepper flakes and prosciutto over medium heat until garlic starts to sizzle. Add greens; sauté to coat with oil. Add stock; cover and cook over medium-high heat, adding more stock during the cooking process if necessary, until greens are tender and juicy, but most of the stock is absorbed, about 5 minutes. Serve.

Oven-Fried Chicken Tenders That Taste as Good as Fried

Serves 4

This same technique works for bone-in parts as well, just lower the oven temperature to 400 degrees and increase the cooking time by 10 to 15 minutes.

For a darker crust, broil the chicken for just a couple of minutes at the end.

1 large egg

2 tablespoons Dijon mustard

1/2 teaspoon dried thyme leaves

Salt and ground black pepper

1/2 of a 51/4-ounce box plain melba toast crushed with a rolling pin to sand and pebble texture

1 pound (2 large or 3 medium) boneless, skinless chicken breasts, cut crosswise into 12 "fingers"

11/2 tablespoon olive oil

Adjust oven rack to upper-middle position and heat oven to 425 degrees. Mix egg, mustard, thyme and a light sprinkling of salt and ground black pepper in a shallow dish. Put melba toast crumbs in another shallow dish. Set a greased wire rack over medium rimmed baking sheet lined with foil.

Using one hand for the dry ingredients and the other for wet, lay chicken pieces, 4 at a time, in egg mixture; roll to coat. Then, working one piece at a time, lay chicken in melba crumbs. Press a mix of sand and pebble crumbs onto top of chicken. Turn piece over; repeat pressing crumbs into chicken on remaining side. Gently shake off excess.

Set chicken on rack. Using a pastry brush, gently sling oil over chicken pieces. Bake until chicken is nutty brown, about 30 minutes.

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