Sesame-Coated Chicken Fingers

After having homemade baked chicken fingers you’ll wonder why you ever ate those deep-fried ones with all the fat and calories. Dip these in some honey or plum sauce.

1. Preheat the oven to 375°F. Line a baking sheet with foil and lightly coat with cooking spray.

2. Cut the chicken into strips about 6 inches long and 1 inch wide.

3. Combine the flour, garlic powder, salt and pepper and place in a shallow bowl. Whisk together the egg and milk in another bowl. Combine the breadcrumbs and sesame seeds in another bowl.

4. Dip the chicken strips in the flour mixture, followed by the egg mixture, then the breadcrumb mixture. Place the strips on the prepared baking sheet. Lightly coat with cooking spray and bake for about 10 minutes, until just cooked.

1 lb skinless boneless chicken breasts (about 4 breasts)
1/2 cup all-purpose flour
1 tsp garlic powder
pinch of salt and pepper
1 egg
2 Tbsp low-fat milk
3/4 cup seasoned dry breadcrumbs
5 Tbsp sesame seeds

Nutritional Analysis per Serving

Calories 343
Protein 31 g
Fat 10 g
Saturated Fat 1.4 g
Carbohydrates 29 g
Cholesterol 116 mg
Sodium 314 mg
Fiber 2.5 g

Prep Time: 10 minutes
Cook Time: 10 minutes

Make Ahead: Although these can be breaded up to a day in advance, they are best when baked just before you serve them.

Serves 4

Nutrition Watch: One serving of fried chicken fingers will cost you about 873 calories, 58 g of fat and 1,100 mg of sodium