Chicken strips, also known as chicken fingers, are a favorite among kids for their taste and crispy texture. The usual method of cooking chicken strips is deep frying in oil, which adds quite a lot of fat and calories to an otherwise lean source of protein. By using boneless white meat and modifying the preparation method, you can turn chicken strips into a low-fat dish and still keep the flavor and texture.
Step 1
Separate three or four eggs into a bowl, and beat them with a fork or whisk until they are slightly frothy.
Step 2
Empty 2 cups of cornflake crumbs into a shallow dish.
Step 3
Spray a baking sheet with cooking spray.
Step 4
Cut the chicken breasts into strips about 3/4-inch thick with a sharp knife.
Step 5
Dunk each strip into the egg white, then roll it into the crumbs until completely coated. Lay each strip on the cookie sheet so they are not touching each other.
Step 6
Slide the baking sheet with the chicken into the oven, and let it bake for 15 to 20 minutes, until the inside of the chicken is 165 F.
Tips and Warnings
- Serve your chicken strips with your choice of dipping sauce. Low-fat mayo or sour cream with honey, mustard, chili flakes, garlic or curry is a good choice. Add ¼ cup of milk to the egg whites if the crumbs don’t stick well. Use bran flakes or whole-grain crackers for the coating if you’d like more fiber. Crumb your cereal or crackers in a food processor, or put them in a plastic bag and roll over them with a rolling pin. Separate an egg by cracking the shell in half, then tip the yolk from one shell to the other over a bowl until the white falls out and only the yolk remains.
- Wash the cutting board thoroughly with hot soapy water after cutting raw chicken on it.
Things You'll Need
- 3 or 4 egg whites
- 2 cups cornflake crumbs
- Shallow dish
- 2 boneless, skinless chicken chicken breasts
- Baking sheet
- Cooking spray
Member Comments