Chicken Fingers

I don’t know a child or a teen that doesn’t love their greasy deep-fried chicken fingers. Try this healthier and more delicious version at home. Dip the fingers in sweet and sour sauce, plum sauce or honey.

1. Place the chicken breast between 2 sheets of wax paper and pound to about 3/4-inch thickness. Cut the chicken breast into long strips (about 4 x 1 inches; you should get about 6 strips in total).

2. Whisk the egg and water together in a bowl. In another bowl, combine the breadcrumbs, cheese and paprika. Dip the chicken fingers into the egg mixture and then the crumb mixture.

3. Lightly coat a large, nonstick skillet with cooking spray and set over medium-high heat. Sauté the chicken fingers for about 3 minutes per side or until no longer pink. Respray the pan if necessary.

8 oz skinless boneless chicken breasts (about 2 breasts or 1 large breast), pounded
1 egg
1 Tbsp water (or low-fat milk)
1/2 cup seasoned dry breadcrumbs
1 Tbsp grated Parmesan cheese
pinch of paprika

Nutritional Analysis per Serving (2 fingers)

Calories 216
Protein 20 g
Fat 8 g
Saturated Fat 1.8 g
Carbohydrates 7.5 g
Cholesterol 114 mg
Sodium 180 mg
Fiber 0.8 g

Prep Time: 10 minutes
Cook Time: 6 minutes

Make Ahead: Prepare up to a day in advance and bake just before serving.

Serves 3

Nutrition Watch: These baked chicken strips have half the fat of the regular fried chicken strips or nuggets you’ll find at fast-food restaurants, which often contain 12 g of fat and 600 mg of sodium per 3 oz serving. These ones are healthier, with all the flavor your kids will love.