Lighten Up: Healthy Chicken Fingers Recipe

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Crispy Chicken Fingers Recipe
Healthy Cooking Tips

Dreading the treadmill time you'll have to clock to burn off these babies? No worries. Our chicken fingers taste just like the real thing -- but with about a tenth of the fat. Pair 'em with one of our diet-friendly dipping sauces!

By the editors of FITNESS magazine

Crispy Chicken Fingers Recipe

Makes: 4 servings

Ingredients
12 ounces skinless, boneless chicken-breast halves
1 egg, slightly beaten
1 tablespoon honey
1 teaspoon prepared mustard
2 cups cornflakes, finely crushed
Dash of black pepper

1. Preheat oven to 450 degrees F. Cut chicken into 3-by-3/4-inch strips. In a shallow dish, combine egg, honey, and mustard. In another dish, stir together cornflake crumbs and pepper.

2. Dip chicken strips into the egg mixture; roll in crumb mixture to coat. Arrange chicken strips on an ungreased baking sheet.

3. Bake about 12 minutes, or until outsides are golden and chicken is no longer pink.

Nutrition facts per serving: 212 calories, 23g protein, 23g carbohydrate, 3g fat (1g saturated), 0g fiber

Healthy Dipping Sauces

Ditch the standard ranch dressing and stir up one of these low-cal sauces.

1/4 cup Dijon mustard + 1 teaspoon honey = Homemade Honey Mustard

1/4 cup ketchup + pinch chili powder = Kicked-Up Ketchup

1/2 cup low-fat sour cream + fresh lime + fresh cilantro = Zesty Sour Cream

1/2 cup low-fat mayo + 1 teaspoon dried dill + 1 teaspoon garlic powder = Spiced Mayo

Get healthy recipes for other comfort foods like mac n' cheese, brownies, pizza, and more here! >>

Next: Healthy Cooking Tips

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emkramer1 wrote:

Three ounces is definitely enough for a normal-sized, healthy portion -- in fact, it's the serving size for many restaurants (people just order larger sizes because they aren't used to healthy portions). For someone like me who needs to keep meals around or under 450 calories, 212 is fantastic! This sounds like a great recipe. I can't wait to try it, with some veggies on the side!

6/1/2012 03:30:49 PM Report Abuse

vamptriana4evr wrote:

Corn flakes are ok but I use a recipe from HungryGirl.com that calls for Fiber One Original Bran cereal that adds a substantial amount of fiber to my chicken fingers. The Fiber One is a little sweet though so it is not for everyone, but I think it is great with some garlic powder, onion powder and maybe a little italian seasoning to flavor it up. You can even add some cayenne for a spicy kick!

10/2/2010 02:00:39 PM Report Abuse

becky92358 wrote:

but at 212 calories for 3 ounces...that doesn't seem very smart to me!

3/18/2010 10:28:35 AM Report Abuse

akcubitt wrote:

Try Oven Fry! It's a great, low fat option for making breaded chicken.

2/4/2010 12:14:16 PM Report Abuse