Low Sodium Baked Chicken Goujons
Craving a healthier twist on classic chicken tenders? These Low Sodium Baked Chicken Goujons are the perfect guilt-free alternative without compromising flavor! Made with tender slices of chicken breast, marinated in a seasoned buttermilk blend, and coated in a golden-crisp layer of unsalted panko breadcrumbs, this recipe delivers crunch and juiciness in every bite. Baked to perfection instead of fried, these goujons are a heart-smart option with minimal salt but maximum taste, thanks to flavorful additions like paprika, garlic, and onion powder. Simple to prepare in just 40 minutes, they’re ideal for weeknight dinners or family gatherings. Pair with your favorite low-sodium dipping sauce or a fresh side salad for a wholesome meal that’s sure to please.
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Ingredients
- 1.5 pounds Boneless, skinless chicken breasts
- 1 cup Buttermilk
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 0.5 teaspoon Ground black pepper
- 1.5 cups Panko bread crumbs (unsalted)
- 0.5 cup Whole wheat flour
- 1 large Egg
- 0 as needed Olive oil spray
Directions
Step 1
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Step 2
Slice the chicken breasts into 1/2-inch thick strips to create goujons.
Step 3
In a shallow dish, mix buttermilk with garlic powder, onion powder, paprika, and ground black pepper.
Step 4
Place the chicken strips into the buttermilk mixture, ensuring they're well coated. Cover and refrigerate for at least 30 minutes, or up to 2 hours for enhanced flavor.
Step 5
In a separate bowl, whisk the egg until lightly beaten.
Step 6
Place the panko bread crumbs and whole wheat flour on two different shallow plates. Organize your breading station: flour, egg, and then panko.
Step 7
Remove the chicken from the buttermilk mixture and let excess drip off. Coat the chicken strips first in flour, shaking off the excess, then dip them into the egg, and finally roll them in the panko crumbs until evenly covered.
Step 8
Arrange the coated chicken strips on the prepared baking sheet, ensuring they don't touch each other.
Step 9
Lightly spray the chicken strips with olive oil spray to help them crisp up in the oven.
Step 10
Bake in the preheated oven for 20-25 minutes or until the chicken is fully cooked and the crumbs are golden and crispy.
Step 11
Remove from the oven and let the goujons cool for a few minutes before serving.
Step 12
Serve with your favorite low-sodium dipping sauce or a fresh salad.
Nutrition Facts
| Serving size | (1175.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2101.0 |
| Total Fat 44.4g | 0% |
| Saturated Fat 13.8g | 0% |
| Polyunsaturated Fat 2.4g | |
| Cholesterol 824.7mg | 0% |
| Sodium 900.1mg | 0% |
| Total Carbohydrate 161.1g | 0% |
| Dietary Fiber 13.5g | 0% |
| Total Sugars 17.1g | |
| Protein 248.1g | 0% |
| Vitamin D 187.4IU | 0% |
| Calcium 471.1mg | 0% |
| Iron 12.6mg | 0% |
| Potassium 2635.3mg | 0% |
Source of Calories