Servings:
8
Prep Time:
10 mins
Total Time:
30 mins
Ingredients
-
2-1/2 poundsboneless chicken breastssee savings
-
1/4 cupnonfat plain yogurtsee savings
-
1/4 cupwatersee savings
-
1/4 teaspoonsaltsee savings
-
1/4 teaspoonground black peppersee savings
-
Non-stick cooking spraysee savings
-
2 cupsItalian seasoned bread crumbssee savings
-
1/2 cupParmesan cheese, gratedsee savings
-
1-1/2 cupslow-sodium tomato saucesee savings
Directions
1.
Preheat oven to 400 degrees Fahrenheit.
2.
Cut chicken breasts into 1-inch wide strips.
3.
Measure and combine the yogurt, water, salt, and pepper in a large mixing bowl.
4.
Add chicken strips to yogurt mixture and toss together until chicken is well-coated.
5.
Measure and put grated Parmesan and bread crumbs into a large plastic bag.
6.
Lightly coat a baking sheet with non-stick cooking spray.
7.
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.
8.
Place the chicken strips on the baking sheet about 1/2-inch apart, in a single layer, making sure not to overcrowd.
9.
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.
10.
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.
Tips:
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.
Nutrition information
Calories 310, Total Fat 7 g, Saturated Fat 2.5 g, Cholesterol 85 mg, Sodium 750 mg, Carbohydrate 24 g, Fiber 2 g, Sugar 5 g, Protein 37 g, Daily Values: Vitamin A 8%, Vitamin C 8%, Calcium 15%, Iron 15%.
Percent Daily Values are based on a 2,000 calorie diet
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