Good Morning America Recipes

Dr. Michael Roizen's Better Chicken Fingers

More Flavor, Better Nutrition

GMA Recipes Dinner
|
Servings:6
Difficulty: Easy
Cook Time: min

Each serving of these tasty "YOU" Raising Your Child chicken fingers has 300 calories, 11 grams of fat and 22 grams of protein. Tasty and nutritious!

Ingredients

  • For Lifestyle 180 "YOU" Chicken Fingers:
  • 1 6-ounce boneless, skinless chicken breast half
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon kosher salt
  • 1/2 cup whole wheat flour
  • 2 large egg whites, beaten
  • 1 cup whole wheat panko bread
  • crumbs, ground in a food
  • processor until fine
  • 1 tablespoon plus 2 teaspoons
  • canola oil
  • For Lifestyle 180 BBQ Dipping Sauce
  • for Chicken Fingers
  • 1 14-ounce bottle organic corn syrup–free and sugar-free ketchup
  • 1/4 cup organic reduced-sodium soy sauce
  • 1/4 cup red grape juice
  • 1/4 cup dark sesame oil
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons agave nectar
  • 1 tablespoon black pepper, coarsely ground
  • 2 teaspoons garlic, minced
  • Cooking Directions

    For Lifestyle 180 "YOU" Chicken Fingers:

    Cut chicken breast lengthwise into 3 equal pieces. Cut each piece crosswise into 6 strips. Season

    chicken with cumin, garlic powder, and salt. Dredge strips first lightly in flour, then egg whites,

    letting excess drip off, then in bread crumbs.

    Heat oil in a 12-inch nonstick skillet over medium heat until hot. Add chicken; cook until golden

    brown on bottom. Turn; continue cooking until chicken is golden brown and cooked through.

    Serve with BBQ Dipping Sauce.

    Chef Notes: Tips to Use Less Fat

    • Always use a nonstick pan.

    • Ensure oil is hot but not smoking. Test by dropping in a pinch of bread crumbs to see if

    the oil bubbles quickly.

    • Oil will bubble up in a nonstick pan when you use small amounts that do not cover the

    bottom, so place a chicken finger in bubble and drag to a dry spot in the pan. Repeat

    process until all chicken strips are in the pan.

    For Dipping Sauce:

    This sauce is wonderful to dip crunchy Lifestyle 180 "YOU" Chicken Fingers in. Extra sauce

    may be refrigerated up to 4 days or frozen up to 3 months.

    Combine all ingredients in a medium saucepan. Bring to a simmer, stirring occasionally. Remove

    from heat; cool completely.

    Recipe Summary

    Main Ingredients: chicken, flour, eggs

    Course: Dinner, Lunch, Side Dish


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