Baked Chicken Fingers – A Recipe for the Whole Family

February 15th, 2013 by Live Well Omaha Kids

Are you and your family burnt out from the same meals week to week? Live Well Omaha Kids is here to share recipes to spice up your family dining experience. Check back to our blog often for more easy and healthy recipes to try with your family.

Rita Frickel, a Clinical Dietitian at Alegent Creighton Health, will be a regular contributor of these recipes. Rita provides individual and group nutrition consultations in the specialties of wellness, cardiac prevention, various research projects, cardiac rehabilitation at the Heart Failure Clinic. She also provides “Heart Healthy Cooking Classes” and wellness presentations for various groups.

Rita brings us her first recipe for quick and easy baked chicken fingers – a definite crowd-pleaser, especially for the children at the table.

Baked Chicken Fingers

½ cup wheat germ
½ cup unprocessed bran
¼ cup plain, dried breadcrumbs
2 Tbsp. ground flaxseed
2 Tbsp. grated Parmesan
½ tsp. onion powder
½ tsp. garlic powder
Ground pepper
1 Tbsp. olive oil
4 egg whites
1 ½ pounds chicken tenders (about 16)

1. Preheat oven to 450 degrees.
2. In a food processor, combine wheat germ, bran, breadcrumbs, flax seed, Parmesan, onion and garlic powders, ¼ tsp. pepper; pulse to combine. Add oil; pulse again to mix. Transfer mixture to a large bowl.
3. Set a wire rack on a rimmed baking sheet. In a shallow bowl, lightly beat egg whites. Dip chicken in egg whites, allowing excess to drip off. Then dredge in crumb mixture, patting to make the crumbs adhere. Place on rack and transfer to oven.
4. Bake until chicken is opaque, about 12-15 minutes.

YIELD: 4 servings
Note: You can double this recipe and freeze the uncooked chicken fingers for up to 2 months. Bake them from frozen at 400 degrees fro 25-30 minutes.

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