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Healthy Crispy Chicken Skewers

4 whole Large Boneless, Skinless Chicken Breasts, Cut Into Cubes
3 whole Egg Whites
2 cups Panko Breadcrumbs
¼ cups Whole Wheat Pastry Flour (any Flour Should Work)
½ teaspoons Salt
½ teaspoons Pepper
1 Tablespoon BBQ Seasoning (I Use McCormick's Brand)


Preheat oven to 450ºF. If using wooden skewers, soak them in water for at least 15 minutes before use.

Cut chicken into cubes and tenderize it if desired. In a bowl, combine egg whites and lightly beat with a fork. In another bowl, add panko, flour, half of the salt and pepper, and half of the BBQ seasoning. Lay a wire rack on a baking sheet and spray it with non-stick spray.

Season chicken with remaining salt, pepper and BBQ seasoning. Dip each piece in egg whites then in the panko mixture. Skewer, repeat with remaining chicken pieces, and lay on the wire rack. I skewered about 4 to 5 pieces of chicken on each stick (depending on size) and got 6 skewers. Spray with non-stick spray or spritz with olive oil. I find that spraying them with spray gives them crunch but does not cause the oven to smoke at the high temperature.

Bake for 12 minutes, flip over, and bake for 12 more minutes. Serve with dipping sauce of your choice.

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