Whether you're looking to upgrade your "fast food" at home, delight your family, or be the life of the party, this recipe will do all that AND be kind to your waistline. Can be made gluten-free and Paleo.

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  • Preparation Time

    10-15 minutes

  • Cooking Time

    10-15 minutes

  • Difficulty Rating


  • Health Level


  • Serves


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  1. 2 Tbsp. / 30 ml olive oil
  2. ⅓ cup / 80 ml (about 2 large) egg whites, preferably organic
  3. 1 Tbsp. / 15 ml prepared mustard
  4. 1 clove raw garlic, minced
  5. ½ cup / 45 g dry whole grain bread crumbs or ground nuts or seeds of choice
  6. 2 tsp. / 1 g dried basil
  7. 1 tsp. / 1 g paprika
  8. ¼ tsp. / ½ g ground black pepper
  9. 1 lb. / 454 g skinless chicken tenderloins (preferably organic pastured), in strips


  1. Preheat oven to 400°F / 200°C. Brush or mist baking sheet with 1 tablespoon/ 15 ml oil.
  2. In a shallow bowl, combine the egg whites, mustard, and garlic.
  3. In another shallow bowl, combine the bread crumbs or nut/seed meal, basil, paprika, and pepper.
  4. Dip chicken in egg mixture, then roll in crumbs/meal.
  5. Place coated chicken on prepared baking sheet, and brush or mist tops with remaining oil.
  6. Bake for 10-15 minutes or until golden brown and juices run clear.

Serving size: 3 ounces / 85 g

Exchanges per Serving: 3 Protein

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Comments 39

    • Hi, Mel82. To calculate how much you can have, see the information at the end of the recipes, before this “Comments” section. Note the “Serving Size,” then compare the “Exchanges per Serving” to the exchanges allotted to you, which you can see by clicking on the “Exchange mode” icon in the toolbar above your menu. According to your personal pattern, you can have at lunch one serving (3 ounces or 1/6 of the recipe), and at dinner 1-1/3 servings (4 ounces or about 1/4 of the recipe), in addition to other food groups, such as starches and vegetables.

    • Hi, Muddy45. The fully personal version of the Menu Planner menu-building application enables you to avoid foods to which you are sensitive, while selecting foods that work for you. Just click on the “My Food Choices” ucon (an apple) in the toolbar above your menu to reach the food lists.

  1. Will try this soon my question is where do I find the quick start guide and the club manual? i am not really a menu following person so how can I make my own menu? Sorry if this is not the place for these questions but let me know correct place

    • Hi, Becky. The guide and manual are downloadable through the “My Guides” link in the toolbar at the top of each site page.
      To make your own menu, you have the following two options (you may prefer the second):
      1. Select the foods you want and the meals at which you want them in the Menu Planner food lists, and let the system generate something for you. You can access the lists by clicking on the “My Food Choices” icon (an apple) in the toolbar above your menu.
      2. Click on the circular arrow icon to the right of each meal header in your menu, and you will be brought to an area in which you can build your menus completely from scratch, guided by a pattern of major food groups that supports your nutritional needs.

  2. this is my first week and not sure if Im doing it right. I can’t leave a whole cantlope and start eating another fruit. waisting fruit just eat the same fruit till its gone then start a new fruit. Is that messing things up.
    bless You Virginia

    • Hi, and welcome! Many of our recipes are in the Menu Planner lists, and you can select them to go in your menus. For the recipes that have not yet been included, you can use them in place of the main ingredient in most cases, by matching up the “exchanges.” You can see your allotted exchanges by clicking on “Exchange mode” in your current menu. Taking this recipe as an example, you can use it as the preparation method for the chicken listed for your Monday dinner.

  3. Hello I also have a question about Pepperidge Farm Sprouted Grain bread. Can I use it to make bread crumbs for this recipe? It’s 43 grams for 1.5 oz slice. Big slices, very soft and totally delicious. I had already bought Wheat berries to sprout and go through the process of making my own sprouted wheat bread, not sure if it would be better. The Pepperidge Farm one has brown sugar(sugar, invert sugar, molasses) contains 2 percent or less of molasses. Not sure if it’s too good to be true that It tastes good!

    • Hi, PoetrySongLady. Egg yolks are an adequate replacement here but not necessary. You can try aquafaba, which is the liquid from canned or stewed chickpeas, or flaxseed gel, which you make by grinding together whole flaxseeds and water at about a 1:3 ratio for about 15-30 seconds, then straining the gel through a fine-mesh colander.

    • Hi, Martin. The recipes and menus use an exchange system (much like dietetics and diabetes organizations) to ensure your proportionate nutritional needs are being met, which is actually more important than calorie-counting, especially as it is more sustainable. To see how many exchanges of each food group you are allotted, click on “Exchange mode” in the toolbar above your menu. The general nutritional values of the exchanges are as follows:
      1 carb exchange = 15 grams of carbohydrates + up to 3 grams of protein
      1 protein exchange = 7 grams of protein + up to 5 grams of fat
      1 fat exchange = 5 grams of fat
      1 fruit exchange = 15 grams of carbohydrates
      1 vegetable exchange = 5 grams of carbohydrates + up to 2 grams of protein
      1 sweet exchange = up to 15 grams of carbohydrates + up to 5 grams of fat
      1 free exchange = up to 5 grams of carbohydrates or up to 2 grams of protein or fat

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