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.

RECIPE INSTRUCTIONS
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.

INGREDIENTS
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

NOTES
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.

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