Almond-Crusted Chicken Fingers
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 spray
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1/2 cup sliced almonds
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1/4 cup whole-wheat flour
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1 1/2 teaspoons paprika
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1/2 teaspoon garlic powder
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1/2 teaspoon dry mustard
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1/4 teaspoon salt
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1/8 teaspoon freshly ground pepper
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1 1/2 teaspoons extra-virgin olive oil
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4 large egg whites
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1 pound chicken tenders, (see Ingredient Note)
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
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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