Free of the top 8 allergens, this pretzel chicken is crispy on the outside and juicy on the inside.
Course: Main Course
Author: Kristi Winkels, RDN, LD
"Safe" cooking spray
1-½poundsboneless, skinless chicken breastscut into 1 inch strips
½cup"safe" milkI used soy milk
¼ cupgluten free all-purpose flour
2-½ cupgluten free mini pretzel twists
Spray a baking sheet with cooking spray. Salt and pepper the chicken and set aside.
Place the pretzels in a food processor and pulse until finely chopped. If you don't have a food processor, you may put the pretzels in a sealable plastic bag and use a rolling pin to crush. Set aside in a shallow dish/plate. Place the milk in a shallow dish and the flour in another dish or plate.
Toss each chicken strip in the flour to coat, then dip in the milk, then toss in the pretzels. Transfer to a baking sheet coated with cooking spray. Continue this process until all of the chicken pieces are coated with pretzels.
Bake at 400° F for 15-20 minutes, turning halfway through. The chicken is done when it is no longer pink inside. Remove from the oven and serve with a dipping sauce of your choice. (We like barbeque and honey mustard).
Nutrition Facts for ⅙ of the recipe (about 4 ounces of chicken): Calories: 223, Total fat: 4.4 grams, saturated fat: 1.2 grams, cholesterol: 83 mg, Sodium: 317 mg, total carbohydrate: 18 grams, dietary fiber: 1 gram, sugars: 0.5 grams, Protein: 26.5 grams.
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