The featured recipe of the week is chicken fingers. A family favorite but with a special twist. As indicated on the picture, it is 1 to 1 certified, which tells me that the salt/sodium in a single serving does not exceed the amount of calories per serving. This is an easy rule of thumb to help me limit my salt/sodium intake to 2300 mg per day, the daily recommend amount. One serving of these chicken fingers has only 292 mg of salt/sodium for each 322 calories. My family loves to eat chicken fingers and I have the benefit of knowing what this recipe is healthy. For the dipping sauce, I mixed together 1/2 cup of non-fat Greek yogurt, 1 garlic clove (minced), and 2 tsp of Louisiana hot sauce. YUM!
Non-stick cooking spray
1 lb chicken breasts, boneless, skinless, sliced ½-inch thick
6 oz baked multigrain tortilla chips, crushed
¼ cup sunflower seed kernels, unsalted
1 tsp ground coriander
¼ cup olive oil mayonnaise
¼ cup 1% low-fat milk
1 tsp hot sauce
½ tsp of pepper
- Preheat oven to 450° F. Cover a large baking sheet with foil & lightly coat with cooking spray. Set aside.
- In a large bowl, mix mayonnaise, milk, hot sauce & pepper. Add chicken to bowl, stir to coat.
- In a large plastic bag crush tortilla chips, sunflower seeds & coriander.
- Place sauce-coated chicken in crumb mixture. Close bag and shake to coat chicken with crumbs.
- Arrange chicken on baking sheet & mist tops with cooking spray. Bake 6 minutes, turn & bake for an additional 6 minutes. Chicken is done when it is crisp & no longer pink inside.
Printable version: Chicken Fingers
From the ONIE Project Team