By using boneless, skinless chicken with high-fiber cereal and
an egg substitute, you can make a tasty, crunchy healthier version
of this favorite kids' meal. And you can make it in batches and
freeze it for reheating for future meals. It goes great with a cup
of skim milk and cut-up veggies.
|1 4-oz. boneless, skinless chicken breast, rinsed, patted
dry, and sliced into strips
||3 oz. cooked chicken fingers, typical fast food
|1/4 c. egg substitute or skim milk
|1/3 c. flaked, high-fiber cereal, crushed
- Preheat oven to 350Âº Fahrenheit (176Âº Celsius).
- Dip chicken strips into egg substitute or skim milk.
- Roll dipped chicken in high-fiber cereal to coat.
- Place coated strips on non-stick baking sheet.
- Bake for 18 to 20 minutes, turning after 9 minutes, until
chicken is done (white, not pink, inside).
1 chicken breast
Nutritional analysis (per serving):
|30 g protein
||15 g protein
|3 g fat
||15 g fat
|0.8 g sat. fat
||3 g sat. fat
|20 g carbohydrate
||15 g carbohydrate
|8 g fiber
||0 g fiber
|75 mg cholesterol
||75 mg cholesterol
|239 mg sodium
||670 mg sodium
|44 mg calcium>
||2 mg calcium
|10 mg iron
||4 mg iron
|185 mcg folic acid
||n/a mcg folic acid
Nutritional analysis may vary depending on ingredient brands
Variations and suggestions:
- Boneless, skinless chicken tenders can be substituted. Use 4
- Reheat in conventional oven for about 20 minutes at 350Âº
Fahrenheit (176Âº Celsius). Do not microwave to reheat.
Mary L. Gavin, MD
Date reviewed: April 2008
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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