Heart-Healthy Crispy Fried Chicken Fingers
Satisfy your craving for crispy fried chicken while sticking to a heart-healthy diet with these baked, golden-brown chicken fingers. Made with tender strips of boneless, skinless chicken breasts marinated in low-fat buttermilk, this recipe ensures maximum flavor and tenderness without the guilt. Coated in a flavorful crust of whole grain bread crumbs, grated parmesan cheese, garlic powder, and paprika, these chicken fingers are baked to perfection for a guilt-free crunch. With the use of egg whites for a lighter breading and a light spray of extra virgin olive oil to enhance crispiness, this dish is a wholesome alternative to traditional fried chicken. Ready in just 40 minutes and perfect for pairing with a fresh salad or roasted veggies, these heart-healthy crispy chicken fingers are the perfect choice for health-conscious families looking for a high-flavor, low-fat dinner idea.
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Ingredients
- 4 pieces boneless, skinless chicken breasts
- 240 ml low-fat buttermilk
- 120 g whole grain bread crumbs
- 30 g parmesan cheese, grated
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 2 large egg whites
- 0 extra virgin olive oil spray
Directions
Step 1
Begin by slicing the boneless, skinless chicken breasts into strips approximately 1 inch wide.
Step 2
In a large bowl, pour the low-fat buttermilk over the chicken strips, ensuring each piece is well-coated. Cover and refrigerate for at least 30 minutes or up to 4 hours to tenderize and infuse flavor.
Step 3
Preheat your oven to 220°C (425°F) and line a baking sheet with parchment paper.
Step 4
In a shallow dish, combine whole grain bread crumbs, grated parmesan cheese, garlic powder, paprika, black pepper, and salt. Mix well to create the breading mixture.
Step 5
In another bowl, whisk together the egg whites until slightly foamy.
Step 6
Remove the chicken from the buttermilk and shake off any excess. Dip the chicken strips into the egg whites, ensuring they are completely covered.
Step 7
Then, coat the egg-washed chicken strips in the breading mixture, pressing lightly to ensure each piece is thoroughly coated.
Step 8
Place the coated chicken strips on the prepared baking sheet in a single layer.
Step 9
Lightly spray the chicken strips with extra virgin olive oil spray to help them crisp up during baking.
Step 10
Bake the chicken fingers in the preheated oven for 10 minutes, then flip them over, spray the other side lightly with olive oil, and bake for an additional 10 minutes, or until they are golden brown and cooked through.
Step 11
Remove from the oven and let them rest for a few minutes before serving.
Step 12
Serve your heart-healthy crispy fried chicken fingers with a side of your choice, like steamed vegetables or a fresh salad.
Nutrition Facts
| Serving size | (1171.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1859.3 |
| Total Fat 44.1g | 0% |
| Saturated Fat 15.4g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 631.7mg | 0% |
| Sodium 3436.4mg | 0% |
| Total Carbohydrate 103.7g | 0% |
| Dietary Fiber 9.9g | 0% |
| Total Sugars 21.5g | |
| Protein 261.0g | 0% |
| Vitamin D 135.8IU | 0% |
| Calcium 800.4mg | 0% |
| Iron 12.6mg | 0% |
| Potassium 2571.4mg | 0% |
Source of Calories