1 lb. chicken breast tenders
2 egg whites or 1 egg white and 2 tablespoons nonfat egg substitute
1 1/2 recipes Seasoned Italian Bread Crumbs
cooking spray, olive oil or regular
. Remove tendons from chicken by firmly holding tendon end against cutting surface with one hand, while using the sharp edge of a knife to cut/scrape meat off and away from tendon in the opposite direction. By doing this correctly you should be able to keep each tender in one piece. Repeat until all tendons have been removed. Set aside.
2. In small bowl beat egg with 1-tablespoon water. Coat both sides of each tender in egg white, then roll in seasoned bread crumbs. Place breaded tenders on a plate and chill for 30 minutes. For tenders which were cut into pieces while tendons were being removed, dip pieces in egg white, roll in crumbs, then press pieces together to form one piece and place on plate with others and chill. Reshaped chicken fingers will hold together during baking after being chilled.
3. Preheat oven to 400º F. Lightly spray a stick-resistant or non-stick cookie sheet with cooking spray. Place tenders on cookie sheet and bake for 20 to 25 minutes depending on thickness. Turn each tender over after first 10 to 15 minutes of baking time. Remove chicken fingers from oven and serve with Honey Mustard Sauce
Yield: 12 to 14 chicken fingers at approximately 60 calories each; 1 gram total fat; 0.3 saturated fat; 14 milligrams cholesterol; 3.5 grams carbohydrate; 0.2 dietary fiber; 9 grams protein; 186 milligrams sodium.
Serving Suggestion: Also try chicken fingers with a nonfat creamy Italian or Ranch dressing, Teriyaki or Barbecue Sauce.
Seasoned Italian Bread Crumbs
2 oz. (2 to 3 slices) fresh Italian or sourdough bread made without added fats or sugar or 2 cups herb or garlic seasoned fat free salad croutons (If using seasoned croutons, reduce salt to ¼ teaspoon)
1/2 oz. fresh grated Parmesan cheese
2 teaspoons Molly McButter, Butter Buds, etc.
1/4 to 1/2 teaspoon salt
1/4 teaspoon fresh ground pepper
1 clove fresh peeled garlic
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon dried thyme
1/2 teaspoon garlic powder
Toast bread if using and let cool until dried out. Combine bread or seasoned croutons in food processor with remaining ingredients and process until fine.
Yield: 3/4 cup seasoned bread crumbs at approxi-mately 229 calories; 6 grams total fat; 3 grams saturated fat; 14 milligrams cholesterol; 38 grams carbohydrate; 2 grams dietary fiber; 11 grams protein; 1273 milligrams sodium.
Honey Mustard Sauce
2 cup low fat mayonnaise (1 gram fat per tablespoon-)
2 tablespoons Dijon mustard
1/4 cup clover honey at room temperature
Whisk all ingredients together until well blended; serve or cover and chill until ready to use.
Yield: 3/4 cup or 12 tablespoons at approximately 15 calories; 0.5 gram total fat; 0 saturated fat; fat; 0 cholesterol; 2 grams carbohydrate; 0 dietary fiber; 0 grams protein; 155