Active Time: 20 minutes
Total Time: 40 minutes
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 large egg whites
1 pound chicken tenders, (see Ingredient Note)
PREPARATION
Preheat oven to 475°F. Line a baking sheet with foil. Set a
wire rack on the baking sheet and coat it with cooking spray.
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.
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.
Bake the chicken fingers until golden brown, crispy and no
longer pink in the center, 20 to 25 minutes.
TIPS & NOTES
Ingredient note: Chicken tenders, virtually fat-free, are a
strip of rib meat typically found attached to the underside of the chicken
breast, but they can also be purchased separately. Four 1-ounce tenders will
yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries,
chicken satay or kid-friendly breaded “chicken fingers.”
NUTRITION
Per serving: 174 calories; 4 g fat ( 1 g sat , 2 g mono ); 66
mg cholesterol; 4 g carbohydrates; 0 g added sugars; 27 g protein; 1 g fiber;
254 mg sodium; 76 mg potassium.
Nutrition Bonus: Selenium (31% daily value).
Exchanges: 3 very lean meat, 1/2 fat
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