Recipe Description

crispy_chickenA healthy alternative to traditional fried chicken.

Ingredients

• 1 pound boneless, skinless chicken breasts (cut into strips or bite sized pieces)
• 2 egg whites
• ½ teaspoon Dijon mustard
• ½ teaspoon canola oil
• 1 cup panko style bread crumbs
• 1 teaspoon dried parsley
• ½ teaspoon dried chopped onions
• ½ teaspoon garlic powder
• ¼ teaspoon black pepper

Method

• Preheat oven to 400 degrees.Mix together the egg whites, mustard, and oil
• In another shallow dish, mix the bread crumbs and spices
• Coat the chicken breasts with the egg white sauce then dip into bread crumb mixture until coated.
• Place chicken in a baking dish that has been sprayed with non-stick coating
• Bake at 400 degrees for 15-20 minutes or until chicken breasts are at an internal temperature of 165 degrees. Turn chicken halfway through cooking.

Eliminating the skin on chicken and baking instead of frying will save hundreds of calories!
These chicken fingers are made from scratch without added salt

Nutritional information:

Per 2 oz serving: Calories 145; Fat 8gm; Sat fat 2gm, Cholesterol 19gm, Sodium 228mg; Carbohydrate 11gm, Fiber 1gm, Protein 8gm.