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
- Canola oil cooking spray
- 1/2 cup sliced almonds
- 1/4 cup whole-wheat flour
- 1 1/2 teaspoons paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dry mustard
- 1/4 teaspoon salt
- 1/8 teaspoon freshly ground pepper
- 1 1/2 teaspoons extra-virgin olive oil
- 4 large egg whites
- 1 pound chicken tenders, (see Ingredient Note)
- 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.
- 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.
- 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.
- Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.
Tips & Notes
- 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 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).
Exchanges: 3 very lean meat, 1/2 fat