Heart-Healthy Crispy Chicken Fries
Transform your favorite comfort food into a nutritious delight with these Heart-Healthy Crispy Chicken Fries! Perfectly seasoned with a blend of garlic powder, paprika, and onion powder, these oven-baked chicken fries achieve a golden, crunchy coating thanks to low-sodium whole wheat breadcrumbs and a touch of ground flaxseed for added omega-3 benefits. Dipped in a mixture of egg whites and unsweetened almond milk, and lightly spritzed with olive oil spray, this guilt-free recipe skips the fryer while delivering crave-worthy crispiness. Ready in just 35 minutes, it’s a quick and wholesome dinner option that’s high in protein and low in unhealthy fats. Pair these baked chicken strips with a heart-smart dipping sauce like guacamole or hummus for a satisfying, flavorful meal that’s as good for your taste buds as it is for your body.
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Ingredients
- 2 pieces boneless, skinless chicken breasts
- 1 cup low-sodium whole wheat bread crumbs
- 2 tablespoons ground flaxseed
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 0.5 teaspoon black pepper
- 0.5 teaspoon onion powder
- 2 large egg whites
- 2 tablespoons unsweetened almond milk
- 1 as needed olive oil cooking spray
Directions
Step 1
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly spray it with olive oil cooking spray.
Step 2
Slice the chicken breasts into long, thin strips, resembling fries.
Step 3
In a small bowl, whisk together the egg whites and almond milk until well combined.
Step 4
In a separate bowl, combine the bread crumbs, ground flaxseed, garlic powder, paprika, black pepper, and onion powder, mixing thoroughly.
Step 5
Dip each chicken strip into the egg white mixture, ensuring it is fully coated, then transfer it to the breadcrumb mixture. Press gently to ensure the breadcrumbs adhere to the chicken.
Step 6
Place the coated chicken strips on the prepared baking sheet, leaving space between each piece to allow for even cooking.
Step 7
Lightly spray the tops of the chicken strips with olive oil cooking spray to help them crisp in the oven.
Step 8
Bake in the preheated oven for 18-20 minutes or until the chicken is cooked through and the coating is golden brown and crispy. Flip the strips halfway through the cooking time for evenly crisped chicken fries.
Step 9
Allow the chicken fries to cool slightly before serving. Enjoy them with a side of heart-healthy dipping sauce such as homemade hummus or guacamole for added flavor.
Nutrition Facts
| Serving size | (606.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1211.0 |
| Total Fat 24.3g | 0% |
| Saturated Fat 5.2g | 0% |
| Polyunsaturated Fat 0.1g | |
| Cholesterol 295.8mg | 0% |
| Sodium 419.3mg | 0% |
| Total Carbohydrate 110.9g | 0% |
| Dietary Fiber 15.4g | 0% |
| Total Sugars 10.8g | |
| Protein 138.8g | 0% |
| Vitamin D 14.5IU | 0% |
| Calcium 251.8mg | 0% |
| Iron 10.1mg | 0% |
| Potassium 1475.1mg | 0% |
Source of Calories