Rating: 4.51 stars
15 Ratings
  • 5 star values: 11
  • 4 star values: 2
  • 3 star values: 2
  • 2 star values: 0
  • 1 star values: 0

Instead 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.

EatingWell Test Kitchen
Source: EatingWell Magazine, August/September 2005

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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 475 degrees F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.

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  • 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.

Tips

Ingredient note: 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.”

Nutrition Facts

185 calories; protein 26g; carbohydrates 4.4g; dietary fiber 1.3g; sugars 0.3g; fat 6.6g; saturated fat 1.1g; cholesterol 62.7mg; vitamin a iu 166.2IU; vitamin c 0.1mg; folate 7.7mcg; calcium 30.4mg; iron 1.3mg; magnesium 43.5mg; potassium 265.8mg; sodium 146.8mg; thiamin 0.1mg.
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