Oven-Fried-Chicken-Fingers-for-Two
Boston Medical Center
Nutrition Resource Center
Preventative Food Pantry: (617) 414-3834 or (617) 414-5263
Food Demonstration Kitchen: (617) 414-3840 or
Oven “Fried” Chicken Fingers for Two
Makes 2 servings
Ingredients:
Vegetable oil cooking spray
8 ounces (1/2 pound) boneless, skinless chicken breast, cut into 1 inch wide strips
2 tablespoons low-fat or fat-free Ranch salad dressing
1/3 cup Panko style bread crumbs
Directions:
1. Preheat the oven to 400°. Spray a baking pan with cooking spray.
2. Put the chicken in a large bowl. Pour the Ranch salad dressing over the chicken and rub it into all pieces. Set aside.
3. In a plastic freezer bag add the bread crumbs. Add half or the cut chicken, seal bag and shake until coated. Place on baking sheet and repeat with the remaining chicken pieces. Lightly spray chicken with vegetable oil spray.
4. Bake for 20-25 minutes.
Recipe Note: If using bone-in chicken pieces, bake for 45 minutes
Nutritional Information per serving for Chicken:
Calories: 237 Carbohydrates: 18 g
Total Fat: 4 g Cholesterol: 67 mg
Saturated Fat: 3 g Dietary Fiber: 1g
Sodium: 357 mg Protein: 28 g
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