Low Carbohydrate Recipe
Make these crispy, crunchy chicken fingers and serve with mustard and honey for dipping. Chinese version included.
1/2 cup crushed corn flakes
1 teaspoon chopped, fresh basil
4 (4-ounce) boneless, skinless chicken breasts
2 egg whites, lightly beaten
2 tablespoons spicy Dijon mustard
2 tablespoons honey
Heat oven to 400-degrees. Spray a baking sheet with nonstick cooking spray.
Crush corn flakes and combine with basil. Cut chicken into one-inch pieces; dip into egg whites and roll in crushed corn flakes.
Place on baking sheet and bake, 10 to 12 minutes or until juices run clear. Combine mustard and honey for dipping.
Recipe makes 4 servings
Total Fat: 2g
Total Carbohydrate: 13g
Chinese Chicken Fingers
1/3 cup lemon juice
2 tablespoons reduced-sodium soy sauce
2 tablespoons Dijon mustard
1 teaspoon peanut oil
1/8 teaspoon cayenne pepper
1 pound skinless and boneless chicken breasts, 2-each in 8 slices
Combine the lemon juice, soy sauce, mustard, oil and cayenne pepper in a medium-sized bowl.
Add the chicken strips and toss well to coat. Cover and refrigerate at least 1 hour, tossing occasionally.
Preheat the broiler and lightly grease the broiler pan rack. Place the chicken strips on the rack about 1 inch apart and broil 4-5 inches from the heat for 5 minutes, brushing once with the soy sauce mixture halfway through the cooking. Turn the chicken and broil 5 minutes longer, again brushing with the soy sauce mixture halfway through.
Yield: 4 servings (4 chicken fingers each)
Calories: 156; Protein: 24g; Carbohydrate: 0g; Fat: 6g; Cholesterol: 66mg; Sodium: 600 mg