crispy baked chicken fingers

crispy baked chicken tenders

I am always on the lookout for “healthier” versions of favourite foods, especially foods children enjoy. Nope, no kids of my own yet, but I am hoping to introduce (early on) the taste of whole-wheat, fibre-rich, low-fat, low-sugar, low-salt foods to my children. My hubs used to call it my no-taste diet. I beg to differ…! Anyway, we’ll see how that goes in the future.

In the meantime I’m very happy that people like Annie post delicious recipes like this that hit the spot without making you feel greasy at the end of it all. I made it once and also made some sweet potato fries at the side. The hubs and I enjoyed it both.

Crispy Baked Chicken Fingers

(Taken from: Annie’s Eats; source America’s Test Kitchen Healthy Family Cookbook)

Ingredients:

  • 2 cups panko breadcrumbs
  • 2 tbsp. canola oil
  • ½ cup all-purpose flour
  • 1 tsp. garlic powder
  • ½ tsp. salt
  • ¼ tsp. cayenne pepper
  • 3 large egg whites
  • 1 tbsp. water
  • 1 tbsp. Dijon mustard
  • 1 tsp. minced fresh thyme or ¼ tsp. dried
  • Cooking spray
  • 1½ lbs. boneless, skinless chicken breasts, cut into ¾-inch wide strips

Method:

  1. Preheat the oven to 475°F.  In a large skillet, toss the panko with the oil.  Toast over medium-high heat, stirring occasionally, until golden brown, about 8-10 minutes.  Transfer the toasted crumbs to a shallow dish or pie plate.
  2. In a shallow dish, whisk together the flour, garlic powder, salt, and cayenne pepper.
  3. In a bowl, whisk together the egg whites, water, mustard and thyme.
  4. Spray a wire rack lightly with cooking spray and place over a rimmed baking sheet.  Working in batches, dredge a few pieces of the chicken in the flour, then the egg whites, and finally the breadcrumbs to coat, shaking off the excess between each step.  Lay the coated pieces on the prepared wire rack and repeat with the remaining chicken.
  5. Spray the tops of the chicken pieces lightly with the cooking spray.  Bake until the chicken is cooked through, 10-12 minutes.  Serve warm.
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