Everybody loves chicken fingers! Parents, here's a healthy, tasty twist on Italian Chicken Fingers from Chef Lizzie's FIT kitchen. This recipe is super easy; try enlisting your kids' help to make it. The flavor of the chicken fingers is so amazing that your family won't need ketchup or dip. Roasted veggies make a great side dish.
INGREDIENTS:
1 package boneless, skinless chicken tenderloins
1 egg
1 cup Italian bread crumbs
1/4 cup parmesan cheese (Chef Lizzie likes to use freshly grated Parmigiano-Reggiano cheese.)
PREP:
- Preheat oven to 400 degrees.
- Scramble egg in a bowl.
- Pour bread crumbs and cheese into a large zip-top bag.
- Coat chicken pieces in egg then place chicken into the bag. Seal bag. Gently shake the bag to coat chicken with bread crumbs.
- Remove chicken from bag and place chicken on a foil-lined baking sheet.
COOK:
Bake for 20 minutes.
SERVE:
Before serving, squeeze fresh lemon (or lime) juice on tenders.
Yield: 4 servings
Nutritional Information:
476 calories
24 g fat
6.7 g saturated fat
91.9 mg cholesterol
959.4 mg sodium
37 g carbohydrates
2.5 g fiber
2.2 g sugars
26.8 g protein
Roasted Vegetables
INGREDIENTS:
4 carrots
4 or 5 red-skinned potatoes
1 medium sweet (Vidalia) onion
1 to 2 tablespoons extra-virgin olive oil
Sea salt and cracked black pepper, to taste
1 teaspoon dried rosemary or oregano (optional)
PREP:
- Preheat oven to 400 degrees.
- Line a rimmed baking sheet with foil for easy clean up.
- Peel the carrots. Cut them diagonally into 1 1/2-inch slices.
- Rinse and dry the potatoes. Keep the skin on. Cut them into 1 1/2-inch cubes.
- Peel the onion. Cut it into quarters. Separate some of the slices.
- Toss veggies with olive oil and a pinch of salt and pepper. Add the rosemary or oregano now, if you wish.
- Arrange veggies in a single layer on pan.
COOK:
Roast 15 minutes. Remove pan from oven. Stir veggies around on pan.
Roast another 20 minutes. The veggies should be lightly brown around the edges.
Yield: 4 servings
Time-saving Tip: If you are serving the veggies along with the chicken fingers, save time by baking them together. Roast the veggies for the first 15 minutes as you normally would. When placing the veggies back in the oven after stirring, put the chicken in the oven with them on a separate rack. They can bake together for 20 minutes.
Nutritional Information:
372 calories
5.6 g fat
0.8 g saturated fat
0 mg cholesterol
778.4 mg sodium
74.8 g carbohydrates
10.8 g fiber
7.4 g sugars
8.6 g protein
