Crispy Chicken Skewers

Crispy Chicken Skewers
serves 2-4
4 large boneless, skinless chicken breasts, cut into cubes
3 egg whites
2 cups panko breadcrumbs
1/4 cup whole wheat pastry flour (any flour should work)
1 tablespoon BBQ seasoning (I use McCormick’s)
1/2 teaspoon salt
1/2 teaspoon pepper
Preheat oven to 450 degrees. 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, 1/4 teaspoon each of salt and pepper, and 1/2 tablespoon 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 4-5 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. Serve with honey BBQ sauce.

Honey BBQ Sauce
slightly adapted from The Neely’s
2 cups ketchup
1 cup water
1/2 cup apple cider vinegar
5 tablespoons light brown sugar
1/4 cup honey
1/2 tablespoon molasses
1 teaspoon fresh ground black pepper
1/2 tablespoon onion powder
1/2 tablespoon ground mustard
1 tablespoon lemon juice
1 tablespoon Worcestershire sauce
Combine all ingredients in a saucepan and let come to a boil. Reduce to a simmer and cook uncovered for approximately 2 hours, stirring occasionally. The mixture will thicken and reduce a bit.


How Sweet It Is