Healthy Chicken Parmesan Tenders Recipe
Saucy Chick'…
Chicken Parmesan is incredibly delicious, and we solved the riddle of how to slash excess fat and calories from that dish ages ago. (Click & see.) But since we're always looking for fun ways to enjoy this classic, we present... the finger-food version! Warning: Any nearby children just might lose their minds over these crazy-good ALL-NATURAL chicken fingers.
Chicken Parm Dunkers
1/2 of recipe (5 chicken tenders with about 2 tbsp. dip): 264 calories, 6.5g total fat (2g sat. fat), 458mg sodium, 9.5g carbs, 1.5g fiber, 2g sugars, 39g protein
Prep:
10 minutes
Cook:
20 minutes
Ingredients:
1/4 cup whole-wheat panko breadcrumbs
2 tbsp. grated Parmesan cheese
1/8 tsp. each salt and black pepper
3/4 tsp. Italian seasoning
1/2 tsp. garlic powder
10 oz. raw boneless skinless chicken breast, pounded to 1/2-inch thickness
1/4 cup (about 2 large) egg whites
1/4 cup canned crushed tomatoes
1/4 tsp. onion powder
Directions:
Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.
In a wide bowl, combine breadcrumbs, Parm, salt, and pepper. Add 1/2 tsp. Italian seasoning and 1/4 tsp. garlic powder. Mix well.
Evenly slice chicken into 10 strips. Place in a large bowl.
Top chicken with egg whites, and flip to coat.
One at a time, shake chicken strips to remove excess egg and coat with breadcrumb mixture. Evenly lay on the baking sheet.
Bake for 8 minutes.
Flip chicken strips. Bake until slightly browned and cooked through, about 8 more minutes.
In a small microwave-safe bowl, combine crushed tomatoes with onion powder and remaining 1/4 tsp. each Italian seasoning and garlic powder. Mix well. Microwave for 30 seconds, or until hot. Serve with chicken tenders for dipping.
MAKES 2 SERVINGS
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