My husband loves him some chicken fingers. Seriously, I’ve never seen him as excited as he is when he gets to eat some yummy tender pieces of breaded chicken. I didn’t realize that there was such a discerning difference between types of chicken fingers either. That it was so hard to make a nice piece of tender meat chicken and that there are specific things to look out for when eating a chicken digit. What makes a really good chicken finger is a crispy crunchy coating with soft juicy meat inside. Unfortunately, 1 serving (about 5 pieces) will tack on 614 calories, 38g fat, 3g saturated fat, 2,225mg sodium (more than one person needs in an entire day!), 43g carbs, 3g fiber, and 35g protein.
Luckily, I love him enough to find a recipe that has way better stats than those fingers and taste good too! (And they have almonds in them – another favorite!) Check out how you can slash over 400 calories and 34g fat, and 1,971mg of sodium…
Almond-Crusted Chicken Fingers
- 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
1. 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.
2. 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.
3. 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.
4. Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.
Gobble these up, because at only 174 calories, 4g fat, 1g saturated fat, 254mg sodium, 4g carbs, 1g fiber, and 27g protein you won’t feel like you have to unbutton your pants and you can eat them guilt-free. WOW!