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 350? Fahrenheit (176? 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 350? Fahrenheit (176? Celsius). Do not microwave to reheat.
Reviewed by: Mary L. Gavin, MD
Date reviewed: April 2008