Special Diet Information
Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.
Lactose
This recipe is safe for those who are lactose intolerant.
Sodium
This is a low sodium recipe.
GERD / Acid Reflux
The garlic powder and onion powder are in small enough amounts that these should be safe for those with GERD. Choose your dipping sauces wisely.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.
Use the gluten-free breadcrumbs and garbanzo flour.
"I love chicken. But, like a lot of chefs and cooks, I get tired of preparing it the same way." -Marcus Samuelsson
The refrigerator light goes on...
These chicken fingers are fantastic and well worth a little time to make your own. Mostly because you will save a lot of saturated fat and sodium, but these actually have a bit of fiber that you won't find at the fast food joints. Even better, it is real food and not chicken that has been ultra-processed.
You also have control over the flavor of your chicken strips by choosing the herbs and spices that you put in the breading. Adding a bit of mustard or tomato sauce to the eggs is another way to get a different flavor too. For example, a bit of tomato paste along with dried oregano and dried basil instead of the rosemary gives you a tomato sauce flavor. Or try Dijon mustard and some tarragon.
The two hands technique will speed your breading. Use one hand to dip the chicken strips in the flour and then the egg. Transfer the strip to the breadcrumbs and use your other hand to pat on the crumbs. This keeps one hand fairly clean by keeping it out of the egg mixture - so the breadcrumbs stick to the chicken and not your fingers.
Chicken Fingers
Servings: 2 | Serving size: about 4 ounces chicken
Cooking time: 30 minutes
This recipe can easily be multiplied and leftovers (if you have any) make great sandwiches.
Serve with a side salad and one of the following dipping sauces: Barbecue Sauce, Cajun Barbecue Sauce, Smoky Barbecue Sauce, Sweet Chipotle Barbecue Sauce, Honey Mustard Dressing, or Ranch Dressing.
Ingredients
- 8 ounces boneless, skinless chicken breast
- 1/3 cup whole wheat or gluten free breadcrumbs
- 1/2 ounce Parmigiano Reggiano cheese (grated)
- 1/4 tsp. garlic powder
- 1/4 tsp. onion powder
- 1/2 tsp. dried rosemary (crushed or ground in a mortar and pestle)
- 1/8 tsp. salt
- black pepper to taste
- 1 large egg
- 1 Tbsp. all purpose flour or garbanzo flour
Place the chicken breast between two pieces of cling wrap.
Gently pound the thick end of the chicken breast with a meat mallet or the bottom of a small skillet until it is uniform thickness (about 1/2 inch thick).
Cut into strips about 1/2 inch wide.
Place the breadcrumbs, parmesan, garlic powder, onion powder, rosemary, salt, and pepper in a bowl and toss gently until well blended.
Place the egg in a second bowl and whisk until frothy.
Place the flour in a third bowl.
Place a cookie sheet or large skillet in the oven and preheat to 400°F.
When the oven is hot, dredge the chicken strips in the flour until well coated.
Transfer the floured chicken to the egg and toss gently to coat.
Next, place the chicken in the bowl with the breadcrumbs and toss to coat. Press the breadcrumbs into the chicken strips.
Place on the cookie sheet and bake for 15 to 20 minutes. Turn every five minutes.
Serve with dipping sauce.
Nutrition Facts
Serving size: 4 ounces chicken
Servings: 2
Amount Per Serving
| Calories 230 | Calories from Fat 54 |
| % Daily Value |
| Total Fat 6g | 7% |
| Saturated Fat 2g | 11% |
| Monounsaturated Fat 1g | |
| Trans Fat 0g | |
| Cholesterol 90mg | 30% |
| Sodium 380mg | 16% |
| Total Carbohydrates 10g | 4% |
| Dietary Fiber 1g | 4% |
| Sugars >1g | |
| Protein 32g |
| Vitamin A 0% | Vitamin C 0% |
| Calcium 3% | Iron 6% |
| Vitamin K 1mcg | Potassium 500mg |