BURGER KING: CHICKEN TENDERS

SAVE: 101 CALORIES, 14 G FAT, 5 G SAT. FAT

Of all the fast food restaurants we visited in making this book, my assistants and I clearly agreed that Burger King offers the most perfectly uniform foods encountered anywhere.

The topic first surfaced when re-creating the Burger King Onion Rings. Never had we seen so many rings that were exactly the same size, exactly the same shape, and exactly the same weight. Then, in working on the BK Chicken Tenders, the topic resurfaced. These mini-drumstick-looking tenders are just too adorable not to notice, and too fun not to duplicate.

1 boneless, skinless chicken breast half (4 ounces)

2 teaspoons unbleached or all-purpose flour

¼ teaspoon salt

Pinch of sugar

Pinch of garlic powder

Olive oil spray

1 egg white

1 teaspoon fat-free milk

2½ tablespoons dry bread crumbs

2 pinches of ground black pepper

PLACE the chicken on a cutting board. Cover with a sheet of waxed paper. With the smooth side of a meat mallet, pound to an even ¼" thickness. Cut the chicken into 8 strips that resemble mini-drumsticks. They should measure about 1" at the wide end and taper to ½" at the narrow end.

In a small resealable plastic bag, combine the flour, salt, sugar, and garlic powder. Shake to mix well. Add the chicken. Shake to completely coat the chicken with the flour mixture. Place in the refrigerator for at least 10 minutes.

Preheat the oven to 450°F. Lightly mist a small nonstick baking sheet with oil spray.

In a small shallow bowl, combine the egg white and the milk. Beat with a fork until smooth. Place the bread crumbs on a small sheet of waxed paper set next to the egg-white mixture.

One piece at a time, dip the chicken into the egg-white mixture, being sure to coat completely. Allow any excess egg-white mixture to drip off. Dip into the bread crumbs to coat completely. Repeat a second time dipping into the egg-white mixture and the bread crumbs. Place the pieces, not touching, on the reserved baking sheet. Lightly mist both sides with oil spray and season lightly with pepper.

Bake for 4 to 6 minutes per side, or until the breading is crisp and the chicken is no longer pink inside.

MAKES 1 SERVING (8 PIECES)

239 calories, 30 g protein, 16 g carbohydrates, 5 g fat, trace sat. fat, 1 g fiber

Original Burger King Chicken Tenders (8 pieces): 340 calories, 22 g protein, 20 g carbohydrates, 19 g fat, 5 g sat. fat, <1 g fiber

DRIVE-THRU You can bread the chicken in batches and store it in the freezer (unbaked) for up to 2 months. When you need a “fast food” meal, simply follow the recipe directions, baking the frozen tenders for 5 to 7 minutes per side (no need for thawing first). Not only will they be on the table quicker than Burger King’s could be, but you’ll know exactly what you’re eating.