Healthy Chicken Parmesan Tenders Recipe
Saucy Chick'…Chicken Parmesan is incredibly delicious, and we solved the riddle of how to slash excess fat and calories from that dish ages ago. (Click & see.) But since we're always looking for fun ways to enjoy this classic, we present... the finger-food version! Warning: Any nearby children just might lose their minds over these crazy-good ALL-NATURAL chicken fingers.
1/2 of recipe (5 chicken tenders with about 2 tbsp. dip): 264 calories, 6.5g total fat (2g sat. fat), 458mg sodium, 9.5g carbs, 1.5g fiber, 2g sugars, 39g protein
Cook: 20 minutes
1/4 cup whole-wheat panko breadcrumbs
2 tbsp. grated Parmesan cheese
1/8 tsp. each salt and black pepper
3/4 tsp. Italian seasoning
1/2 tsp. garlic powder
10 oz. raw boneless skinless chicken breast, pounded to 1/2-inch thickness
1/4 cup (about 2 large) egg whites
1/4 cup canned crushed tomatoes
1/4 tsp. onion powder
Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.
In a wide bowl, combine breadcrumbs, Parm, salt, and pepper. Add 1/2 tsp. Italian seasoning and 1/4 tsp. garlic powder. Mix well.
Evenly slice chicken into 10 strips. Place in a large bowl.
Top chicken with egg whites, and flip to coat.
One at a time, shake chicken strips to remove excess egg and coat with breadcrumb mixture. Evenly lay on the baking sheet.
Bake for 8 minutes.
Flip chicken strips. Bake until slightly browned and cooked through, about 8 more minutes.
In a small microwave-safe bowl, combine crushed tomatoes with onion powder and remaining 1/4 tsp. each Italian seasoning and garlic powder. Mix well. Microwave for 30 seconds, or until hot. Serve with chicken tenders for dipping.
MAKES 2 SERVINGS
Chew on this:
Today, March 8th, is National Peanut Cluster Day. These Banana Split Bites are topped with clusters of chopped peanuts, and they rule.
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