My 7-year old nephew, Nick, came over to visit and spend the night this past Wednesday. We spent the day having fun at places like the local children’s museum and one of my favorite parks. With all the activity during the day, that evening we were both ready for dinner!
However, every time I made a food suggestion, he would make a face and shake his head. Frustrated, I finally asked him what he would like to have to eat. Of course, like every kid his age, the response was chicken nuggets. At first, I wasn’t sure what to do, because I wanted to be sure to feed him something nutritious and chicken nuggets usually don’t make that list.
When I tried searching through some of my cookbooks though, I came across this recipe: a healthy way to make chicken strips! They were quite easy to make and I am happy to report were both happy with the results.
Give this recipe a try and let me know what you think!
Yields: 4
Ingredients:
2 large egg whites
2 teaspoons water
½ teaspoon red hot-pepper sauce
½ cup all-purpose flour
1 ½ cups panko (Japanese bread crumbs)
1 pound boneless, skinless chicken breasts, cut into strips ½ inch wide
Instructions:
1. Preheat the oven to 400 degrees. Line a large baking sheet with aluminum foil.
2. In a shallow dish, whisk together the egg whites, water and hot-pepper sauce. Put the flour and panko in separate shallow dishes. Set the three dishes and the baking sheet in a row. Dip one chicken strip in the egg white mixture, turning to coat and letting any excess drip off. Dip the flour to coat, gently shaking off any excess. Dip again in the egg white mixture, letting any excess drip off. Dip in the panko to coat, gently shaking off any excess. Transfer to the baking sheet. Repeat with the remaining chicken, placing the strips in a single layer.
3. Bake for 20 to 25 minutes, or until the crust is golden and the chicken is no longer pink in the center.
Nutrition Information (per serving):
Calories: 285
Fat: 2 grams
Sodium: 242 mg
Protein: 34 g
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