Friday, June 3, 2016

Meat-free Friday -- "Chik'n" on a stick!

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Sometimes you just feel like dinner on a stick, so this week's recipe is adapted from Lighten up, y'all.  Classic Southern Recipes mad Healthy and Wholesome by Virginia Willis.  I exchanged the main ingredient of chicken with a meat-free option, and it worked very nicely.  It's a family-pleasing recipe, perfect for a summer Friday!


  • 1 tblsp coarse kosher salt
  • 2 tsp paprika
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 cup buttermilk
  • 2 packages Quorn chic'n tenders, defrosted
  • 2 cups panko bread crumbs
  • 2 tblsp canola oil
  • 2 large egg whites
  • 1 tblsp dijon mustard
  • black pepper to taste

  1. Preheat the oven to 350 degrees.
  2. Combine salt, 1 tsp paprika, 1/2 tsp onion powder, and 1/2 tsp garlic powder.  Add buttermilk and mix thoroughly.
  3. Add the chik'n tenders and marinate for 30 minutes (don't let it go too much longer)
  4. In a flat plate, combine the breadcrumbs and remaining paprika, onion powder, and garlic powder.  Add the 2 tblsp of oil and mix.  In a separate bowl, combine egg whites and mustard.
  5. Take the chik'n tenders out of the marinade and put on skewers.
  6. Dip the skewers into the egg mixture and then roll in the breadcrumb mixture.  
  7. Place on a rack and bake for about 25 minutes, rotating halfway through.  

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