Instead of batter-dipped, deep-fried nuggets, Alice’s Aunt Macil would 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, we could enjoy them to our (healthy) heart’s content. And what a bonus, not only is this recipe heart-healthy, it’s low calorie, low carb, low sodium, low saturated fat, and healthy weight-oriented. PLUS, these are to DIE for!
Almond-Crusted Chicken Fingers
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)
1. 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.
2. 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.
3. 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.
4. Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 15 to 20 minutes (WATCH them though; small tenders can get dried out quickly).
Serves 4.
Nutrition Information: Per serving: 174 calories; 4 g fat (1 g sat, 2 g mono); 66 mg cholesterol; 4 g carbohydrate; 27 g protein; 1 g fiber; 254 mg sodium; 76 mg potassium.
Nutrition bonus: Selenium (31% daily value).
0 Carbohydrate Servings
Exchanges: 3 very lean meat, 1/2 fat
Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”
TIP: To keep from losing the crust when pulling the chicken off the rack, try baking it on silicone baking pads placed on your cookie sheet. OR, try placing a sheet of “no stick” foil or piece of “wet” parchment paper on the rack. OR another idea is to mix all the dry ingredients together in the food processor, but do not add any oil at all. Dip chicken pieces first in egg white, then in the dry coating. Put them on a foiled broiling pan or a piece of aluminum foil, sprayed first with cooking spray; bake at 425 for 10 minutes, turn chicken, spray the other side, and bake for five more minutes. Folks report this method makes them absolutely perfect and they taste just like they've been fried.
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