Instead of high calorie fried nuggets, you can coat chicken tenders in a seasoned almond and whole-wheat flour crust and then oven-fry them for a perfection diet choice. With half the fat of standard breaded chicken tenders, you can easily incorporate this tasty meal into your weight loss plan.
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
Preheat oven to 475°F. Line a baking sheet with foil and brush on a little olive oil.
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 foiled pan.
Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.
Per serving: Calories: 174, Carbohydrates: 4g, fat: 4g, Protein: 27g, fiber: 1g, Saturated fat: 1g
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