Healthy Baked Chicken Fingers

The chain of fall birthdays in our family marches on. Mark celebrated the big 3-8 on Tuesday. He celebrated by going to work, working out, and sitting in the hot tub with some beers while I sat on another call attempting to get my podcast up and running. Does anyone know of a podcast guru? We need help.

Other than his usual routine, Mark did request one of his most favorite dinners of all time. I made it for the first time very early on in our marriage and 9 years ago, it was a meal I considered a total pain.

Today, it’s a meal that is well worth the time and energy and it really isn’t difficult at all. A bit time consuming for a Tuesday? Sure, but again, totally worth it. The leftovers reheat beautifully and the kids gobbled it up. Along with his buttermilk and garlic mashed potatoes and asparagus, Mark was a happy camper.

I decided to photograph the recipe once again because my photography has improved over the years. I also decided to change the name just a bit now that I’ve given the recipe my own spin and thought it was time to call chicken tenders…chicken fingers. What omnivore doesn’t love a good chicken finger?

Next up? Birthday celebrations in Munich. Yep, that’s right. We’re heading to Germany for Oktoberfest! We’ve got our lederhosen and dirndls packed and we are geared up for some fun. Follow along on Instagram for updates and pictures!

The crazy part is that I’ll be home before these chicken tender leftovers go bad. That’s right, it’s a QUICK trip – 48 hours, really. Send me sleepy vibes for the plane rides there and back because otherwise, I may regret this trip!


Healthy Baked Chicken Fingers
Author: 
Prep time: 
Cook time: 
Total time: 
Serves: 8 servings (~2 tenders, depending on size)
 
Ingredients
  • 2 lbs chicken tenders
  • 1 quart 1% buttermilk
  • 2 cups whole wheat breadcrumbs
  • 1 cup cornstarch
  • 2 tsp paprika
  • 1 Tbsp + 1 tsp seasoning salt
  • 1 Tbsp ground black pepper
  • Large pinch cayenne pepper
  • 4 egg whites
  • cooking spray
Instructions
  1. Place chicken tenders in a large bowl, top with buttermilk and refrigerate at least 6 hours or overnight.
  2. Preheat oven to 450 degrees F. Line 2 baking sheets with parchment paper and set aside.
  3. Place breadcrumbs in a large skillet over medium heat. Cook 6-8 minutes, stirring every 1-2 minutes, cooking until golden. Remove from heat and set aside.
  4. Combine cornstarch, paprika, seasoning salt, black pepper, and cayenne in a shallow bowl; whisk well to combine. In a separate shallow bowl, whisk egg whites until foamy.
  5. Remove chicken from buttermilk and place onto a plate covered in paper towels. Dredge chicken in seasoned starch, coating all sides. Next, coat dredged tenders thoroughly with beaten egg whites. Last, dip tenders in breadcrumbs to fully coat. Place chicken tenders on prepared baking sheet. Repeat with each chicken tender. Lightly spray chicken with cooking spray.
  6. Bake for about 12-15 minutes or until outside is crispy and chicken is just cooked through. Serve hot.
Notes
Recipe slightly adapted from The Biggest Loser
Nutrition Information
Serving size: ⅛ recipe (about 2 tenders) Calories: 270 Fat: 4.0 Saturated fat: 1.0 Carbohydrates: 27.0 Sodium: 210 Fiber: 2.0 Protein: 28.0 Cholesterol: 65
Be well,

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2 Comments

  1. October 2, 2018 / 4:30 am

    Breakfast is the most important meal of the day. Eating or preparing a healthy can help you achieve your fitness goals better and faster. Thank you for sharing this information!

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