2 1/2 pounds boneless chicken breasts
1/4 cup nonfat plain yogurt
1/4 cup water
1/4 teaspoon salt
1/4 teaspoon ground black pepper
Non-stick cooking spray
2 cups Italian seasoned bread crumbs
1/2 cup Parmesan cheese, grated
1 1/2 cups low-sodium tomato sauce
Preheat oven to 400 degrees Fahrenheit.
Cut chicken breasts into 1-inch wide strips.
Measure and combine the yogurt, water, salt, and pepper in a large mixing bowl.
Add chicken strips to yogurt mixture and toss together until chicken is well-coated.
Measure and put grated Parmesan and bread crumbs into a large plastic bag.
Lightly coat a baking sheet with non-stick cooking spray.
Add 3 to 4 chicken strips at a time to the plastic bag, seal bag, and have child shake the chicken inside the bag until it's well coated. Be sure to keep the bag sealed so the ingredients don't fall out when shaken.
Place the chicken strips on the baking sheet about 1/2-inch apart, in a single layer, making sure not to overcrowd.
Spray chicken strips with cooking spray, and bake for 15-20 minutes. Repeat steps 8 and 9 if you don't have enough room on the baking sheet to cook all the chicken strips at once.
Warm tomato sauce in a small saucepan over low heat, place in a small serving bowl, and serve as a dipping sauce for the chicken fingers.
Ensure that any surface area, equipment, or hands are washed thoroughly with hot, soapy water after handling raw chicken.
For extra flavor, try adding 1/4 teaspoon of one of the following seasonings to the yogurt mixture: cayenne pepper, dried thyme, dried oregano, garlic powder, or paprika.
Per Serving: cal. (kcal) 310, Fat, total (g) 7, chol. (mg) 85, sat. fat (g) 3, carb. (g) 24, fiber (g) 2, sugar (g) 5, pro. (g) 37, vit. A (IU) 389, vit. C (mg) 5, sodium (mg) 750, calcium (mg) 151, iron (mg) 3, Percent Daily Values are based on a 2,000 calorie diet