Baked Chicken Fingers
- Number of Servings: 16
Ingredients
2 cups panko breadcrumbs2 tablespoons canola oil1/2 cup all-purpose flour1 teaspoon garlic powder1/8 teaspoon cayenne pepper3 large egg whites1 tablespoon water1 tablespoon Dijon mustard1/4 teaspoon dried thyme1 1/2 lb chicken tenderloins (or boneless, skinless breasts cut into 3/4-inch strips
Preheat oven to 475 F. Set a wire rack inside a rimmed baking sheet and spray the rack with cooking spray.
Combine the breadcrumbs and canola oil in a 12-inch skillet, and cook over medium to medium-high heat, stirring almost constantly, until golden brown.
Transfer the breadcrumbs to a wide, shallow dish and set aside to cool. Mix the flour, garlic powder, and cayenne pepper together in a second wide and shallow dish. Add the egg whites, water, Dijon mustard and thyme to a third dish and whisk vigorously until the egg whites are broken up and the mixture is foamy.
Season the chicken with salt and pepper. Dredge each piece of chicken in the flour mixture (shaking to remove excess) then dip in the egg whites coating both sides completely. Finally, place in the toasted breadcrumbs, turning to coat both sides. Transfer to the wire rack and repeat with all chicken.
Spray the chicken lightly with cooking spray then bake for 10-12 minutes, or until the chicken is cooked through.
Serving Size: Makes 16 strips
Number of Servings: 16
Recipe submitted by SparkPeople user THSPOONER.
Combine the breadcrumbs and canola oil in a 12-inch skillet, and cook over medium to medium-high heat, stirring almost constantly, until golden brown.
Transfer the breadcrumbs to a wide, shallow dish and set aside to cool. Mix the flour, garlic powder, and cayenne pepper together in a second wide and shallow dish. Add the egg whites, water, Dijon mustard and thyme to a third dish and whisk vigorously until the egg whites are broken up and the mixture is foamy.
Season the chicken with salt and pepper. Dredge each piece of chicken in the flour mixture (shaking to remove excess) then dip in the egg whites coating both sides completely. Finally, place in the toasted breadcrumbs, turning to coat both sides. Transfer to the wire rack and repeat with all chicken.
Spray the chicken lightly with cooking spray then bake for 10-12 minutes, or until the chicken is cooked through.
Serving Size: Makes 16 strips
Number of Servings: 16
Recipe submitted by SparkPeople user THSPOONER.
Nutritional Info Amount Per Serving
- Calories: 86.3
- Total Fat: 2.4 g
- Cholesterol: 17.1 mg
- Sodium: 72.7 mg
- Total Carbs: 7.2 g
- Dietary Fiber: 0.3 g
- Protein: 8.7 g
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