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.
Prep time:
10 minutes
Ingredients:
|
This Recipe
|
Traditional Recipe
|
| 1 4-oz. boneless, skinless chicken breast, rinsed, patted
dry, and sliced into strips |
3 oz. cooked chicken fingers, typical fast food
preparation |
| 1/4 c. egg substitute or skim milk |
|
| 1/3 c. flaked, high-fiber cereal, crushed |
|
Directions:
- Preheat oven to 350º Fahrenheit (176º 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).
Serves:
1
Serving size:
1 chicken breast
Nutritional analysis (per serving):
|
This Recipe
|
Traditional Recipe
|
| 227 calories |
255 calories |
| 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
used.
Variations and suggestions:
- Boneless, skinless chicken tenders can be substituted. Use 4
1-oz. tenders.
- Reheat in conventional oven for about 20 minutes at 350º
Fahrenheit (176º Celsius). Do not microwave to reheat.
Reviewed by:
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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