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    Raising Fit Kids: Healthy Nurtition, Exercise, and Weight

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    Chicken Fingers

    WebMD Recipe from EatingWell.com

    Chicken Fingers

    Instead of batter-dipped, deep-fried nuggets, we coat chicken tenders in a seasoned almond and whole-wheat flour crust and then oven-fry them to perfection. With half the fat of standard breaded chicken tenders, you can enjoy to your (healthy) heart’s content.

    Ingredients
    Prep: 20 minutes | Total Time: 40 minutes
    • 1/2   cup
      almonds, sliced
    • 1/4   cup
      whole wheat flour
    • 1 1/2   teaspoons
      paprika
    • 1/2   teaspoon
      garlic powder
    • 1/2   teaspoon
      dried 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
    •  
      canola oil cooking spray
    Instructions
    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.
    Nutritional Information

    Makes: 4 servings
    • Calories174
    • Fat4 g
      • Saturated fat1 g
    • Cholesterol66 mg
    • Carbohydrates4 g
      • Dietary fiber1 g
    • Protein27 g
    • Sodium254 mg
    * Nutritional Guidelines based on the USDA's MyPlate Standards.

    Reviewed July 16, 2012

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