Healthy crispy strips

Healthy Crispy Strips - A Deliciously Easy Recipe

Preparation Time: 15 minutes
Marinating Time: 3 hours
Baking Time: 40 - 55 minutes
Total: 3 hours and 55 minutes
Servings: 4

Who doesn’t love crispy chicken, especially when it’s a healthier version? These crispy strips are just as good as those from famous fast-food chains, but with one advantage: you can make them at home, knowing exactly what’s in them. Plus, marinating will make them so juicy that you’ll wonder why you didn’t try this dish sooner.

A Brief History of Crispy Strips

Crispy strips have become a symbol of fast food in recent decades, being a favorite dish for both adults and children. Their origins are tied to the desire to offer a quick and satisfying meal that combines a crispy texture with a soft interior. These strips can easily be adapted, whether you prefer them with spicy sauces or a yogurt dip, making them a versatile choice for any occasion.

Necessary Ingredients

- 1 boneless, skinless chicken breast (about 500 g) or 1 box of chicken wings, cut in half
- 2 tablespoons of flour
- 3-4 tablespoons of cornflakes (preferably natural, without additives)
- 3-4 tablespoons of breadcrumbs
- 2 tablespoons of mustard (you can use Dijon mustard for a more intense flavor)
- 3 tablespoons of pepper paste (this can be made at home or bought)
- 5 tablespoons of olive oil (or another vegetable oil)
- 4-5 cloves of garlic, crushed
- 5 tablespoons of soy sauce
- 1 tablespoon of paprika (smoked or sweet, depending on preference)
- 1 tablespoon of dried thyme
- Salt and pepper to taste

Step by Step - Your Guide to Perfect Crispy Strips

1. Preparing the Marinade: In a bowl, combine the mustard, olive oil, pepper paste, crushed garlic, soy sauce, paprika, half of the thyme, salt, and pepper. Mix well until you get a smooth paste. This marinade will not only add flavor but also moisture to the chicken, ensuring it doesn’t dry out during baking.

2. Cutting the Chicken: Cut the chicken breast into strips about two fingers wide. If using chicken wings, make sure they are cut in half. These sizes will allow for even cooking.

3. Mixing with the Marinade: Transfer the chicken strips to a resealable bag or bowl. Pour the marinade over the meat and mix well to ensure each piece is evenly coated. Seal the bag or cover the bowl and refrigerate for at least 3 hours (ideally overnight).

4. Preheating the Oven: After the chicken has marinated, preheat the oven to 180°C. This step is essential for ensuring even baking.

5. Preparing the Cooking Mixture: In another bowl, mix the flour, crushed cornflakes (you can use a rolling pin to crush them), breadcrumbs, salt, pepper, and the remaining thyme. This combination will form the crispy crust we’re looking for.

6. Coating the Chicken: Remove the chicken from the marinade and let it drain excess liquid. Then, coat each piece in the flour and breadcrumb mixture, ensuring it is well covered.

7. Arranging on the Tray: Place the chicken strips on a baking tray lined with parchment paper, making sure not to overcrowd them to allow air circulation and achieve a perfectly crispy crust.

8. Baking: Place the tray in the preheated oven and bake for 20-25 minutes. After this period, flip the chicken strips and bake for another 20-30 minutes until they are golden and crispy.

Practical Tips

- Marinating: Don’t skip marinating! This step is key to achieving juicy and flavorful chicken. If you have time, let it marinate overnight for an even more intense flavor.
- Cornflakes: Use natural cornflakes without added sugar to keep the recipe as healthy as possible.
- Spicy Version: If you like spicy flavors, add a few drops of Tabasco sauce to the marinade or choose a hot pepper paste.
- Serving: You can serve the crispy strips with a garlic and dill yogurt sauce or a spicy tomato sauce. Additionally, a fresh salad will perfectly complement this dish.

Frequently Asked Questions

1. Can I use frozen chicken? It is recommended to use fresh chicken for the best results. If using frozen chicken, ensure it is completely thawed and drained before marinating.

2. What can I do with leftovers? If there are leftover crispy strips, you can store them in an airtight container in the fridge for 1-2 days. You can reheat them in the oven to regain their crispiness.

3. Can I make this recipe gluten-free? Absolutely! Use rice flour and gluten-free breadcrumbs to adapt the recipe to your needs.

Nutritional Benefits

These crispy strips provide an excellent source of protein, thanks to the chicken breast, and are lower in calories compared to fried versions. The cornflakes add fiber, and garlic and spices not only enhance the flavor but also bring benefits to the immune system.

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Now that you have all the necessary information, all that’s left is to get started! These healthy crispy strips will bring a smile to your loved ones' faces and make you feel like a professional chef in your own kitchen. Enjoy your meal!