1 lb. chicken breast tenders
2 egg whites or 1 egg white and 2 tablespoons nonfat egg substitute
1 1/2 recipes Spicy Cajun Bread Crumbs
cooking spray
Also try chicken fingers with a nonfat creamy Italian or Ranch dressing, Teriyaki or Barbecue Sauce.
1. 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 and roll in 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 Spicy Cajun Dipping 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:
Yield: 12 to 14 chicken fingers at approximately 60 calories each; 1 gram total fat; 13 milligrams cholesterol; 5.5 grams carbohydrate; 0.6 gram dietary fiber; 8.5 grams protein; 177 milligrams sodium.
2 cups herb or garlic seasoned fat free salad croutons.
2 tablespoons yellow corn meal
1/4 to 1/2 teaspoon salt,
1 clove fresh garlic, peeled
1/4 teaspoon fresh ground pepper
1/4 teaspoon dried oregano
1/4 teaspoon dried thyme
1/2 teaspoon garlic powder
3/4 to 1 tablespoon cayenne pepper or Cajun seasoning
1 tablespoon sweet Hungarian paprika
Toast bread and let cool until dried out. Combine bread in food processor with remaining ingredients and process until fine. Should yield enough breading for four 4-oz. chicken breasts or fish fillets.
Yield: Approximately 1 cup breading at 250 calories; 3.4 grams total fat; 0 gram saturated fat; 0 milligrams cholesterol; 51 grams carbohydrate; 5.6 grams dietary fiber; 8.3 grams protein; 1325 milligrams sodium.
Spicy Cajun Dipping Sauce
1/2 cup low fat mayonnaise
2 tablespoons dijon mustard
1 tablespoon Cajun seasoning, Cajun Dust, etc.
Whisk all ingredients together until well blended, serve or cover and chill until ready to use.
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