Crispy Chicken Fingers - 26g Carbs, 4g Fiber
From: The South Beach Diet (Phase 2)
A Healthy Kid-Friendly Meal
It's easy to serve South Beach Diet–friendly meals that your kids —
and you — will love! Check out this delicious chicken fingers recipe,
which offers a healthy spin on kids' favorite go-to meal.
Kids will love these tasty chicken strips on their own. For an older
crowd, they're great served with grilled vegetables, a green salad,
or with a mango salsa. You can season the bread-crumb mixture with
any of your favorite herbs and spices.
Hands-on time: 15 minutes
Total time: 20 minutes
Serves: 4
1 1/4 lb boneless, skinless chicken breasts
2 large eggs
1/2 cup whole-wheat bread crumbs
1/2 cup whole-wheat flour
1/2 tsp salt
1/4 tsp freshly ground black pepper
2 Tbsp extra-virgin olive oil
1 lemon, cut into wedges, for serving
Place the chicken breasts between 2 pieces of parchment or waxed paper.
Using a meat pounder or small heavy skillet, pound to an even 1/2" thickness.
Cut the chicken across the grain into 16 (3/4"-wide) strips.
In a shallow bowl, whisk the eggs. In a separate shallow bowl, combine
the bread crumbs, flour, salt, and pepper. Working 1 piece at a time, dip
both sides of the chicken strips into the egg mixture and then into the
crumb mixture, patting to help the coating adhere. Place the strips on a
wire rack as you work.
In a large (12") nonstick skillet, heat the oil over medium heat until
very hot but not smoking. Add the chicken strips and cook until golden
brown and crisp on the outside and juicy on the inside, about 4 minutes
per side. Serve hot with lemon wedges for squeezing.
Serves: 4
Nutrition per Serving:
383 Calories, 12g Fat, 2g Sat, 40g Protein, 26g Carbs, 4g Dietary Fiber,
584mg Sodium
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