Name: Almond-Crusted Chicken Fingers
Cook time: 20 min
Total time: 40 min
Ingredients: Canola oil cooking spray; 0.5 cup sliced almonds; 0.25 cup whole-wheat flour; 1.5 teaspoons paprika; 0.5 teaspoon garlic powder; 0.5 teaspoon dry mustard; 0.25 teaspoon salt; 0.125 teaspoon freshly ground pepper; 1.5 teaspoons extra-virgin olive oil; 4 large egg whites; 1 pound chicken tenders, (see Ingredient Note)

Almond-Crusted Chicken Fingers

4.6

(16)

16 Reviews

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

Updated on August 16, 2019

Cook Time:

20 mins

Additional Time:

20 mins

Total Time:

40 mins

Servings:

Yield:

12 chicken fingers

Nutrition Profile:

Heart Healthy Low-Calorie Low Carbohydrate Dairy-Free Diabetes Appropriate Low Sodium Healthy Aging Low Added Sugars

Jump to Nutrition Facts

Ingredients

Canola oil cooking spray
½ cup sliced almonds
¼ cup whole-wheat flour
1 ½ teaspoons paprika
½ teaspoon garlic powder
½ teaspoon dry mustard
¼ teaspoon salt
⅛ teaspoon freshly ground pepper
1 ½ teaspoons extra-virgin olive oil
4 large egg whites
1 pound chicken tenders, (see Ingredient Note)

Directions

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.
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 (per serving)

185	Calories
7g	Fat
4g	Carbs
26g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 3 chicken fingers
Calories 185
% Daily Value *
Total Carbohydrate 4g	2%
Dietary Fiber 1g	5%
Total Sugars 0g
Protein 26g	52%
Total Fat 7g	8%
Saturated Fat 1g	6%
Cholesterol 63mg	21%
Vitamin A 166IU	3%
Vitamin C 0mg	0%
Folate 8mcg	2%
Sodium 147mg	6%
Calcium 30mg	2%
Iron 1mg	7%
Magnesium 44mg	10%
Potassium 266mg	6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.