Almond-Crusted Chicken Fingers
A seasoned almond- and whole-wheat crust makes chicken fingers that are every bit as satisfying and kid-friendly as the fried standard. Try them with a favorite barbecue sauce for dipping.
Ingredients:
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 egg whites
1 pound chicken tenders
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Preheat oven to 475°F. Set a wire rack on a foil-lined baking sheet and coat with cooking spray.
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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.
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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.
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Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.
Makes 4 servings.
Per serving: 147 calories; 4 g fat (1 g sat, 3 g mono); 49 mg cholesterol; 4 g carbohydrate; 21 g protein; 1 g fiber; 214 mg sodium…reduce sodium content by usinf a salt substitute.
Nutrition bonus: Selenium (28% daily value).
B-man 