Americans, and especially kids, love fried chicken so here’s a healthier version–breaded and baked instead of fried. Serve this dish with whole-wheat pasta marinara and a medley of your favorite steamed seasonal veggies.

Ingredients (choose organic when available):

  • 2 egg whites
  • 1 tablespoon prepared mustard
  • 1 garlic clove, minced
  • 3/4 cup panko breadcrumbs
  • 2 teaspoons dried basil or 1 tablespoon fresh, chopped
  • 1 teaspoon paprika
  • 1/4 teaspoon salt (optional)
  • 1/4 teaspoon freshly ground black pepper
  • 1 pound organic chicken tenderloins (or organic boneless chicken breasts cut into strips)
  • Non-stick cooking spray
  1. In a shallow bowl, combine egg whites, mustard and garlic. In another shallow bowl, combine bread crumbs, basil, paprika, salt (optional) and pepper. Dip chicken in egg mixture, then roll in crumbs.
  2. Place on a baking sheet coated with cooking spray. Bake at 400° for 10-15 minutes or until golden brown and juices run clear. Serves 4.

Nutrition Facts per serving: 190 calories, 2 grams fat, 65 mg cholesterol, 319 mg sodium, 51 mg potassium, 12.2 grams carbs, 29.7 grams protein.