Tuesday, May 13, 2014

Baked Chicken Fingers

Sometimes you just need comfort food.

Comfort food doesn't always have to be unhealthy and loaded with calories.

Todays recipe for Baked Chicken Fingers is a perfect example of how to enjoy comfort food without the calories. The hidden secret is baking instead of frying and using a lower calorie buttery spread.

This recipe only requires a few simple ingredients: chicken tenderloins, bread crumbs, light buttery spread, and water.  Few ingredients = easy preparation.  In a matter of minutes the chicken fingers can be assembled and ready for the oven.

What to pair with this recipe?

Well of course another comfort food that has undergone a healthy makeover like Chicken Broth Mashed Potatoes or Skinny Cauliflower Mac and Cheese.  And don't forget a veggie!  My personal favorite vegetable recipe is Balsamic Broiled Brussel Sprouts.

For a well balanced meal aim for the chicken fingers to take up about 1/4 of your plate, the starch to be 1/4 of the plate, and lastly fill 1/2 of the plate with veggies.

What is your favorite comfort food?

Your family's dietitian,
Kristen Smith
Easy Baked Chicken Fingers

by Kristen Smith
Prep Time: 10 minutes
Cook Time: 30-35 minutes
Keywords: entree chicken
Ingredients (4 servings (~2 strips per serv)
  • 1 pound chicken tenderloins (can also buy breast and cut into tenderloins)
  • 3/4 - 1 cup italian bread crumbs
  • 3-4 tablespoons light buttery spread (ie. Smart Balance light)
  • 1 cup water
  • salt
  • pepper
  • non-stick cooking spray
1. Preheat oven to 400 degrees Fahrenheit; spray a 9 x 13 inch glass pan with non-stick cooking spray
2. Add about 3 tablespoons of butter to glass pan and heat in oven for about 3-5 minutes or until completely melted
3. Spread breadcrumbs on a plate or on wax paper; pour water into small bowl; dip chicken tenderloin in water and then place into bread crumbs; pat both sides of chicken into bread crumbs until well covered; place in pan (optional: sprinkle with salt and pepper)
4. Bake at 400 degrees Fahrenheit for 20-25 minutes; remove from oven and flip onto other side with a fork or spatula; cook another 10 minutes
Serving size: 2 tenderloins Servings: 4 • Calories: 242.3 kcal • Protein: 27.7 g • Carbs: 10.0 g • Fat: 8.8 g • Fiber: 0.5 g • Sugar: 1.0 g • Sodium: n/a
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