Oven-fried Chicken Fingers (butter Buds)
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Eggs | *web/email, 2try, Appetizers, Chicken, Lowfat | 10 | Servings | |
INGREDIENTS
| 1 1/2 | c | Corn flakes |
| 1 | Dry Butter Buds® Mix | |
| divided use | ||
| 1 | T | Salt-free garlic and herb |
| seasoning blend | ||
| 1/8 | t | Dry mustard |
| 1/8 | t | Salt |
| 1/8 | t | Pepper |
| 1/4 | c | Hot water |
| 1 | Egg white | |
| Non-stick cooking spray | ||
| 1 | lb | Skinless boneless chicken |
| breast cut into strips | ||
| Or | ||
| substitute | ||
| 20 | Chicken tenders |
INSTRUCTIONS
BUTTER BUDS: 1 packet Butter Buds Mix contains 8 teaspoons. Two tablespoons Butter Buds Sprinkles may be substituted. Use is divided equally between the crumbs and the egg-wash. One pound of chicken makes about 20 strips. In a food processor combine the cornflakes, half the butter buds and the garlic-herb seasoning blend. Process until the cornflakes are fine crumbs. Pour the crumbs into a shallow dish. Combine the remaining butter buds with hot water to dissolve. Whisk in the egg white with a fork until well blended and pour into another shallow dish. Heat oven to 400F (200C) degrees. Spray a cookie sheet with non-stick cooking spray. Dip the chicken strips into the egg white mixture, then into the crumb mixture. Place on the prepared cookie sheet. Bake 12 to 15 minutes, turning once, until golden and cooked through. Serve with your favorite dipping sauce, such as honey-mustard. PER 2 piece SERVING: 90 cals, 20% from fat: 2g total fat, 10g protein, 6g carbs, 1300 mg sodium. Diabetic exchanges: 1/2 starch/bread; 1 lean meat. REF: The recipe for "Chicken Fingers" comes from "Savor the Flavor," a cookbook by Gail L. Becker (1994: Wings Books: p47) ISBN 0517100266 (ELF, MC, FS) kitpath@earthlink.net 2/99 Recipe by: Savor the Flavor by Gail L. Becker (1994) Posted to EAT-LF Digest by PatHanneman <kitpath@earthlink.net> on Apr 09, 1999, converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 141
Calories From Fat: 15
Total Fat: 1.6g
Cholesterol: 29.3mg
Sodium: 206.5mg
Potassium: 142.9mg
Carbohydrates: 17.8g
Fiber: <1g
Sugar: <1g
Protein: 12.3g