Gluten-Free Chicken Strips (baked, not fried!)

--Danielle VenHuizen, MS, RDN--Last Updated August 6, 2019

As some of you know, my 2-year old son is going through a “dipping” phase. He wants to dip everything he eats in some type of sauce. And up till now he’s been a rather picky eater, but this dipping fetish is taking things in a totally new direction. Adding sauce to previously rejected foods has been revolutionary. One of those foods I can rarely get him to eat is meat. He was practically vegetarian … until now. I recently got the brilliant idea of “hiding” a thin strip of chicken in a light breading while simultaneously slipping a convenient saucer of ketchup next to him. Mission accomplished! Most protein I’ve ever seen that young man eat in his entire life. And just for kicks I made it gluten-free having found a GF box of corn flakes at the store and remembering a hidden bag of rice flour tucked away in the bottom drawer. I will admit, for the truly discerning palate, this recipe could use a little oomph. Whether it’s salt or maybe combining the breading with a little Parmesan cheese, it’s lacking a little something. I will keep playing with it, but in the meantime, it really does taste fine with a sufficient quantity of ketchup or tartar sauce close by. 

Gluten-Free Chicken Strips
Ingredients:

4 cups gluten-free corn flakes or corn check
2 Tablespoon gluten-free flour, such as rice flour
2-3 eggs, lightly beaten
1 pound skinless chicken breast, cut into strips
Preheat oven to 350 degrees F.
Method:
1. Place the corn flakes in a food processor and process until thin crumbs formed. Take the crumbs and place in a medium sized bowl. Take also the eggs and flour and place in separate bowls so now you have three bowls total.
2.  Dip each chicken strip in the flour, then in the eggs, and lastly roll in the corn flake crumbs to completely cover. Place on a baking sheet covered with aluminum foil.
3.  Bake for 10 minutes, then turn strips over and bake another 10 minutes or until golden brown. Serve with sauce of choice.

Danielle VenHuizen, MS, RDN

Registered Dietitian, Certified LEAP Therapist