Makes 4 servings
Preparation Time: 20 minutes
Total Time: 40 minutes
Canola oil cooking spray
1/4 cup whole-wheat fl our
1 1/2 teaspoons paprika
1/2 teaspoon garlic powder
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
1 1/2 teaspoons extra-virgin olive oil
4 large egg whites
1 pound chicken tenders,
(see ingredient note below)
mint (optional for garnish)
Instead of batter-dipped, deep-fried nuggets, we coat chicken tenders in a seasoned almond and whole-wheat flour crust and then oven-fry them to perfection. With half the fat of standard breaded chicken tenders, you can enjoy to your (healthy) heart’s content.
Preheat oven to 475°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
Place almonds, fl our, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are fi nely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil;
process until combined. Transfer the mixture to a shallow dish. Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side. Bake the chicken fi ngers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.
Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside
of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked
Per serving: 174 calories; 4 g fat ( 1 g sat , 2 g mono ); 66 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 27 g protein; 1 g fiber; 254 mg sodium; 76 mg potassium.