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Lighten Up: Healthy Chicken Fingers Recipe

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Healthy Cooking Tips

Trick Your Taste Buds

Honey and mustard pump up the flavor of these baked strips without adding fat, says Marisa Moore, RD, an American Dietetic Association spokesperson in Atlanta.

Secret-Ingredient Alert!

We used cornflakes instead of bread crumbs for a golden brown hue -- no oil necessary. To prepare the flakes, put them in a ziptop bag and crush with a rolling pin.

Boost Flavor

Add 1/2 teaspoon dried basil and oregano to the cornflake mixture for an Italian twist; try a pinch of chipotle chili powder for Mexican flair.

Calorie Comparison

Whoa! Order chicken strips at a restaurant and you'll likely take in 600 calories and 36 fat grams, Moore says.

Slick Shocker

Some restaurants still fry in oils that contain artery-clogging trans fats -- all the more reason to make your own "fried" chicken.

Originally published in FITNESS magazine, May 2009.


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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 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

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