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Add a photoInstead 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.
Ingredientes
- Canola oil cooking spray
- 1/2 cup sliced almonds
- 1/4 cup whole-wheat flour
- 1 1/2 teaspoons paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dry 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, (see Ingredient Note)
- Try with these sides:
- Whole-wheat couscous (1/2 cup, cooked)
- Mary's Zucchini with Parmesan
- Cucumber Salad
- Cinnamon Baked Apples or
- Pear Mincemeat Strudel
Direcciones
- 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.
- 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.
- 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.
- Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 154g | |
| Recipe makes 4 servings | |
| Calories 359 | |
| Calories from Fat 197 | 55% |
| Total Fat 22.01g | 28% |
| Saturated Fat 4.12g | 16% |
| Trans Fat 0.0g | |
| Cholesterol 46mg | 15% |
| Sodium 719mg | 30% |
| Potassium 353mg | 10% |
| Total Carbs 19.03g | 5% |
| Dietary Fiber 2.2g | 7% |
| Sugars 1.01g | 1% |
| Protein 21.49g | 34% |
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