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Chicken on a Stick
Chicken on a Stick are the most fun, kid friendly food ever! These are breaded in cornflakes for extra crispiness and oh so delicious.
Prep Time
10 mins
Cook Time
10 mins
Total Time
28 mins
Servings: 3 servings
Calories: 289 kcal
Course:
Dinner
Cuisine:
American
Ingredients
- 2 cups cornflakes, whole wheat flakes or other flakey cereal
- 2 teaspoon kosher salt, divided
- 1 pound chicken tenders, remove white stringy tendon
- 1 cup buttermilk
- 1 package Popsicle Sticks
- Cooking oil spray
Instructions
- Preheat oven to 375 degrees.
- Place the cereal and 1 teaspoon salt in a zip lock bag and crush with a rolling pin OR place in a food processor until the size of breadcrumbs.
- Pour the buttermilk in one bowl and the cereal in another.
- Take the popsicle sticks and skewer the chicken tenders on to the sticks leaving a 1 inch handle. Sprinkle 1 teaspoon salt over chicken tenders.
- Roll the chicken tenders in the buttermilk and then in the cereal, coating the chicken completely. Press down lightly to adhere the cornflakes to the chicken.
- Line a sheet tray with foil or parchment paper and spray it with oil.
- Place the chicken tender sticks on the sheet tray and lightly spray them with oil. Cover stick handles with foil so they do not burn.
- Bake for 16-18 minutes or until cooked through.
- Serve with ranch dip or other favorite dipping sauce.
- *After step 5 place chicken tenders on a sheet tray and freeze for 30 minutes. Transfer to a ziploc bag, label and freeze up to 4 months. When ready, follow steps 6-9 adding an additional 3-5 min cooking time (do not defrost).
Cup of Yum
Notes
- Can I make this recipe ahead of time? YES! Simply prepare your chicken on a stick, store them in the refrigerator, and then pop them into the oven when you're ready to serve them. This makes them a great option for busy weeknights, as well as for when you're hosting guests and want to minimize your time spent in the kitchen.
- Can I freeze chicken on a stick? Totally. To freeze, after step 5 (see recipe card below), place chicken tenders on a sheet tray and freeze for 30 minutes. Transfer to a freezer bag, label and freeze up to 4 months. When ready to eat, follow steps 6-9 adding an additional 3-5 minutes to the cooking time. Do not defrost. These are a great alternative to store bought frozen chicken nuggets.
Nutrition Information
Calories
289kcal
(14%)
Carbohydrates
20g
(7%)
Protein
36g
(72%)
Fat
7g
(11%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
2g
Trans Fat
0.02g
Cholesterol
106mg
(35%)
Sodium
1946mg
(81%)
Potassium
699mg
(20%)
Fiber
1g
(4%)
Sugar
6g
(12%)
Vitamin A
511IU
(10%)
Vitamin C
6mg
(7%)
Calcium
101mg
(10%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 3servings
Amount Per Serving
Calories 289
% Daily Value*
| Calories | 289kcal | 14% |
| Carbohydrates | 20g | 7% |
| Protein | 36g | 72% |
| Fat | 7g | 11% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 0.02g | 1% |
| Cholesterol | 106mg | 35% |
| Sodium | 1946mg | 81% |
| Potassium | 699mg | 15% |
| Fiber | 1g | 4% |
| Sugar | 6g | 12% |
| Vitamin A | 511IU | 10% |
| Vitamin C | 6mg | 7% |
| Calcium | 101mg | 10% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.