Spicy Baked Chicken Strips With Crispy Onion Rings
A healthier, oven-baked take on a classic comfort duo, featuring lean protein and fiber-rich onions with a spicy kick.
Prep
10 min
Cook
25 min
Total
35 min
Makes about
1 serving
Created together. Shared with you.
Made by Er + Lila
Er created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Whisk · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 425°F (220°C) and line two large baking sheets with parchm…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Preheat your oven to 425°F (220°C) and…
- 01
Preheat your oven to 425°F (220°C) and…
Preheat your oven to 425°F (220°C) and line two large baking sheets with parchment paper.
Tap card to mark done - 02
Whisk the egg
In a shallow bowl, whisk the egg. In another bowl, combine the breadcrumb, cayenne pepper, and paprika.
Tap card to mark done - 03
Dip each chicken strip into the egg
Dip each chicken strip into the egg, then coat thoroughly with the spicy breadcrumb mixture. Place on the first baking sheet.
Tap card to mark done - 04
For the onion rings
For the onion rings, slice the red onion into thick rings. Dip them into the remaining egg and then the breadcrumb mixture. Place on the second baking sheet.
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Lightly spray both the chicken and onions…
Lightly spray both the chicken and onions with olive oil spray.
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Bake the chicken for 15-20 minutes until…
Bake the chicken for 15-20 minutes until cooked through. Bake the onion rings for 12-15 minutes until golden and crispy.
Look for: cooked through
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