Golden Chicken Fingers - 29g Carbs, 3g Fiber
Putting Favorites on a Diet
When you’re craving the American favorite, chicken fingers, don’t
be tempted by the deep fried version they serve at the drive-thru.
Use this finger-licking-good recipe instead to make a healthy
version in a snap. Team these fingers up with the tasty, low-fat
version of the traditional honey mustard dipping sauce. You
will put those other chicken fingers to shame. Your whole family
will enjoy these fingers on top of a salad, as a main dish or
as an appetizer.
From: American Institute for Cancer Research AICR
Golden Chicken Fingers
Canola cooking oil spray
2 tsp canola oil
1/4 tsp salt
1/8 tsp freshly ground black pepper
Pinch cayenne pepper
1 cup rolled oats (not quick-cooking)
1 large egg white
1 large or 2 small, whole skinless, boneless chicken breast,
about 3/4 lb
1/2 cup honey mustard
2 Tbsp low-fat yogurt
2 Tbsp reduced-fat sour cream
Place the oven rack in the center of the oven. Preheat the oven
to 450 degrees. Coat a baking sheet with cooking spray and set
it aside.
In a medium bowl, whisk together the oil, salt, pepper and cayenne.
Place the rolled oats in a blender and process until they are
coarsely ground. Add the oats to the oil mixture and mix it in
with your fingers until the oil is well distributed. Transfer
the mixture to a flat plate. In another bowl, whisk the egg
white until it is foamy.
Cut the chicken lengthwise into 8 half-inch strips. Dip the
chicken into the egg white, then roll it in the oat mixture,
pressing with your fingers to help it adhere. Arrange the
coated chicken slices on the prepared baking sheet. Coat
them with cooking spray.
Bake until the chicken is tender when pierced with a fork and
the coating is golden brown, about 15 minutes. Cool for
5 minutes on the baking sheet.
Meanwhile, in a small bowl, mix together the mustard, yogurt
and sour cream. Place the bowl in the center of a serving
plate. Arrange chicken fingers around the dip and serve.
Makes 4 servings
Per serving:
281 calories, 8g total fat (2g saturated fat), 29g carbohydrate,
26g protein, 3g dietary fiber, 478mg sodium