Almond-Crusted Chicken Fingers

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.

From EatingWell: August/September 2005, The EatingWell Healthy in a Hurry Cookbook (2006)
Yield: Makes 4 servings
Active Time: 20 minutes
Total Time: 40 minutes

Ingredients

  1. Canola oil cooking spray
  2. 1/2 cup sliced almonds
  3. 1/4 cup whole-wheat flour
  4. 1 1/2 teaspoons paprika
  5. 1/2 teaspoon garlic powder
  6. 1/2 teaspoon dry mustard
  7. 1/4 teaspoon salt
  8. 1/8 teaspoon freshly ground pepper
  9. 1 1/2 teaspoons extra-virgin olive oil
  10. 4 large egg whites
  11. 1 pound chicken tenders, (see Ingredient Note)

Preparation

  1. Preheat oven to 475°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.

Tips & Notes

Nutrition

Nutrition Per Serving: 174 calories; 4 g fat (1 g sat, 2 g mono); 66 mg cholesterol; 4 g carbohydrates; 27 g protein; 1 g fiber; 254 mg sodium; 76 mg potassium.

Nutrition Bonus: Selenium (31% daily value).

Carbohydrate Serving

Exchanges: 3 very lean meat, 1/2 fat