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
- 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.
- 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.