Almond-Crusted Chicken Fingers
Recipe from
EatingWell
Instead of batter-dipped, deep-fried nuggets, we coat chicken tenders in a seasoned almond and whole-wheat flour crust and then oven-fry them to perfection. With half the fat of standard breaded chicken tenders, you can enjoy to your (healthy) heart's content.
Ingredients
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Canola oil cooking spraysee savings
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1/2 cupsliced almondssee savings
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1/4 cupwhole-wheat floursee savings
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1 1/2 teaspoonspaprikasee savings
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1/2 teaspoongarlic powdersee savings
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1/2 teaspoondry mustardsee savings
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1/4 teaspoonsaltsee savings
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1/8 teaspoonfreshly ground peppersee savings
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1 1/2 teaspoonsextra-virgin olive oilsee savings
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4large egg whitessee savings
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1 poundchicken tenders, (see Ingredient Note)see savings
Directions
1.
Preheat oven to 475 degrees F . Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
2.
Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.
3.
Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.
4.
Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.
Tip:
Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded "chicken fingers."
Nutrition information
Per serving: Calories 174, Total Fat 4 g, Saturated Fat 1 g, Monounsaturated Fat 2 g, Cholesterol 66 mg, Sodium 254 mg, Carbohydrate 4 g, Fiber 1 g, Protein 27 g, Potassium 76 mg. Exchanges: Lean Meat 3,Fat 0.5 Percent Daily Values are based on a 2,000 calorie diet.
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