Grilled Chicken Skewers

Instructions

1. Preheat oven to 375 degrees.
2. 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.
3. Pour the buttermilk in one bowl and the cereal in another.
4. 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.
5. 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.
6. Line a sheet tray with foil or parchment paper and spray it with oil.
7. 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.
8. Bake for 16-18 minutes or until cooked through.
9. Serve with a side of Cucumber Yogurt Dip or Garlic Parmesan Breadsticks for a complete meal.
10. After step 5, place the chicken tenders on a sheet tray and freeze for 30 minutes. Transfer to a ziploc bag, label, and freeze for up to 4 months. When ready, follow steps 6–9, adding an additional 3-5 minute cooking time (do not defrost).
    

For more grilled options, try our Grilled Shrimp Skewers or BBQ Chicken Wings.

Tips and Variations

• Vegetable Skewers: Add bell peppers, zucchini, cherry tomatoes, or onions to the skewers along with the chicken for a complete meal on a stick.
• Different Marinades: Try using teriyaki sauce, BBQ sauce, or a spicy Sriracha marinade for different flavor profiles.
• Indoor Cooking: If you don’t have access to a grill, these skewers can be cooked in the oven. Preheat the oven to 400°F (200°C) and bake the skewers on a lined baking sheet for 12 to 15 minutes, flipping halfway.
• Dipping Sauce: Serve the chicken on a stick with a side of tzatziki, ranch, or honey mustard for extra flavor.
• Protein Swap: You can substitute the chicken with shrimp, beef, or pork for a variation in your skewers.

Nutrition Information

• Calories: You will get 289 calories with this meal.
• Carbohydrates: Carbohydrates are the fuel source of the brain; here, 20 g of carbohydrates is obtained.
• Protein: An amount of 36 g of protein is obtained with this meal, in which protein is very important for muscle repair and growth.
• Fat: An amount of 12 g is served, which helps you to keep on the diet track.
• Cholesterol: 106 mg of cholesterol is obtained here.
• Sodium: 946 mg of sodium is used.
• Fiber: 1 g of fiber is obtained here.
• Sugars: A 6 g of sugar is contained here depending on the fruits and honey used.