Wednesday, May 2, 2007

Seasoned Chicken Strips

(Pictured with steamed peas and Lemon Yogurt Bread.)

This healthy twist on a perennial kid favorite is low-fat and low-carb.

Prep/Total Time: 30 minutes
Yield: 4 servings

1/3 cup egg substitute
1 tablespoon prepared mustard
1 garlic clove, minced
3/4 cup dried bread crumbs
2 teaspoons dried basil
1 teaspoon paprika
1/2 teaspoon salt
1/4 teaspoon pepper
1 pound chicken tenderloins

In a shallow bowl, combine the egg substitute, mustard and garlic. In another shallow bowl, combine the bread crumbs, basil, paprika, salt and pepper. Dip chicken in egg mixture, then roll in crumbs.

Place on a baking sheet coated with nonstick cooking spray. bake at 400 for 10-15 minutes or until golden brown and juices run clear.

Tips and Tricks
I put the crumb mixture in a gallon size freezer bag and dropped the chicken inside (in batches) and had my two-year-old shake it to coat. I used one egg, slightly beaten with a splash of water, in place of the egg substitute. My son would exist solely on chicken nuggets if I let him, so this is a healthy alternative to store bought nuggets and tenders. I also used boneless skinless chicken breast cut into pieces with kitchen shears in place of tenderloins.
Make It Healthier
Omit the salt. Buy pretrimmed chicken to avoid fat.
How Kids Can Help
Shake bag of bread crumbs to coat chicken. Measure spices.
Suggested Sides
green salad, steamed carrots

Nutrition Facts
3 ounces cooked chicken equals 188 calories, 2 g fat (trace saturated fat), 67 mg cholesterol, 525 mg sodium, 14 g carbohydrate, 1 g fiber, 30 g protein
Diabetic Exchanges
3 very lean meat, 1 starch

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