Everybody loves fried foods, it seems. The reality of it is this: As good as it tastes, that’s how bad it is for you. Here is a recipe for chicken fingers that’s healthy and tastes better than its unhealthy counterpart.

1. package of 6 chicken tenders

2. 3/4 cup of panko crumbs

3. 2 tbs. extra virgin olive oil

4.  1 pinch white pepper

5. 1 pinch garlic powder

6. 1 pinch sea salt

7. 1 organic egg lightly beaten

8. 1/2 cup spelt or quinoa flour

  • Place the bread crumbs in a nonstick skillet.
  • Drizzle the first tablespoon of extra virgin organic olive oil over the crumbs; on high heat, toast the crumbs with all three pinches added. Don’t get distracted or they will burn. Keep them moving in the pan; it will take approximately 3 minutes.
  • Line up three bowls, #1 with the flour, #2 with the lightly beaten egg, and #3 with the toasted crumbs.
  • Dredge the tenders one at a time starting with the flour, then through the egg and finally into the bread crumbs.
  • Using the same hot skillet, pour in the second tablespoon of olive oil; cook on the stovetop until golden brown — 1-1/2 minutes on each side.
  • Place the skillet uncovered in a preheated 375-degree oven for 18 minutes.

Optional: These are also great with red sauce and cheese in the baking process.

Enjoy!!

This entry was posted on Sunday, October 16th, 2011 at 10:11 pm and is filed under Fitness By Design, Recipes. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.