Raven
Wednesday, January 9th, 2008, 07:50 AM
NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sodium | Low Sat Fat | Heart Healthy | Diabetes Appropriate | Healthy Weight VIEW COMPLETE NUTRITION GUIDELINES » (http://www.eatingwell.com/recipes/index/nutrition_guidelines.html)
Rather than a heavy coating, these chicken fingers are lightly covered in a spicy ground almond and whole-wheat flour mixture that'll have the kids forgetting about fast food and begging for this dinnertime treat.
Makes 4 servings
ACTIVE TIME: 20 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
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 egg whites (see Ingredient note)
1 pound chicken tenders
Rather than a heavy coating, these chicken fingers are lightly covered in a spicy ground almond and whole-wheat flour mixture that'll have the kids forgetting about fast food and begging for this dinnertime treat.
Makes 4 servings
ACTIVE TIME: 20 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
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 egg whites (see Ingredient note)
1 pound chicken tenders
1. Preheat oven to 475°F. Set a wire rack on a foil-lined baking sheet and coat 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.
NUTRITION INFORMATION: Per serving: 147 calories; 4 g fat (1 g sat, 3 g mono); 49 mg cholesterol; 4 g carbohydrate; 21 g protein; 1 g fiber; 214 mg sodium; 79 mg potassium.
Nutrition bonus: Selenium (28% daily value).
0 Carbohydrate Servings
Exchanges: 3 very lean meat, 1/2 fat
TIP: Ingredient note: Dried egg whites are convenient in recipes like this one because you don't have to figure out what to do with 4 egg yolks. Look for powdered brands like Just Whites in the baking aisle or natural-foods section or fresh pasteurized whites in the dairy case of most supermarkets.
1. Preheat oven to 475°F. Set a wire rack on a foil-lined baking sheet and coat 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.
NUTRITION INFORMATION: Per serving: 147 calories; 4 g fat (1 g sat, 3 g mono); 49 mg cholesterol; 4 g carbohydrate; 21 g protein; 1 g fiber; 214 mg sodium; 79 mg potassium.
Nutrition bonus: Selenium (28% daily value).
0 Carbohydrate Servings
Exchanges: 3 very lean meat, 1/2 fat
TIP: Ingredient note: Dried egg whites are convenient in recipes like this one because you don't have to figure out what to do with 4 egg yolks. Look for powdered brands like Just Whites in the baking aisle or natural-foods section or fresh pasteurized whites in the dairy case of most supermarkets.
Source (http://www.eatingwell.com/recipes/chicken_finger.html)
Note: If someone has a allergy to nuts this is not for you.
Low Calorie | Low Carb | Low Sodium | Low Sat Fat | Heart Healthy | Diabetes Appropriate | Healthy Weight VIEW COMPLETE NUTRITION GUIDELINES » (http://www.eatingwell.com/recipes/index/nutrition_guidelines.html)
Rather than a heavy coating, these chicken fingers are lightly covered in a spicy ground almond and whole-wheat flour mixture that'll have the kids forgetting about fast food and begging for this dinnertime treat.
Makes 4 servings
ACTIVE TIME: 20 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
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 egg whites (see Ingredient note)
1 pound chicken tenders
Rather than a heavy coating, these chicken fingers are lightly covered in a spicy ground almond and whole-wheat flour mixture that'll have the kids forgetting about fast food and begging for this dinnertime treat.
Makes 4 servings
ACTIVE TIME: 20 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
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 egg whites (see Ingredient note)
1 pound chicken tenders
1. Preheat oven to 475°F. Set a wire rack on a foil-lined baking sheet and coat 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.
NUTRITION INFORMATION: Per serving: 147 calories; 4 g fat (1 g sat, 3 g mono); 49 mg cholesterol; 4 g carbohydrate; 21 g protein; 1 g fiber; 214 mg sodium; 79 mg potassium.
Nutrition bonus: Selenium (28% daily value).
0 Carbohydrate Servings
Exchanges: 3 very lean meat, 1/2 fat
TIP: Ingredient note: Dried egg whites are convenient in recipes like this one because you don't have to figure out what to do with 4 egg yolks. Look for powdered brands like Just Whites in the baking aisle or natural-foods section or fresh pasteurized whites in the dairy case of most supermarkets.
1. Preheat oven to 475°F. Set a wire rack on a foil-lined baking sheet and coat 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.
NUTRITION INFORMATION: Per serving: 147 calories; 4 g fat (1 g sat, 3 g mono); 49 mg cholesterol; 4 g carbohydrate; 21 g protein; 1 g fiber; 214 mg sodium; 79 mg potassium.
Nutrition bonus: Selenium (28% daily value).
0 Carbohydrate Servings
Exchanges: 3 very lean meat, 1/2 fat
TIP: Ingredient note: Dried egg whites are convenient in recipes like this one because you don't have to figure out what to do with 4 egg yolks. Look for powdered brands like Just Whites in the baking aisle or natural-foods section or fresh pasteurized whites in the dairy case of most supermarkets.
Source (http://www.eatingwell.com/recipes/chicken_finger.html)
Note: If someone has a allergy to nuts this is not for you.