Heart-Healthy Crispy Fried Chicken Fingers
Treat yourself to a guilt-free indulgence with these Heart-Healthy Crispy Fried Chicken Fingers—a lighter twist on the classic comfort food! Crafted with tender, boneless chicken breasts marinated in low-fat buttermilk, these chicken fingers are oven-baked to golden perfection, offering all the crunch without the deep frying. The flavorful breading features whole grain bread crumbs, grated parmesan cheese, and a blend of garlic powder, paprika, and black pepper for a savory kick. Lightly sprayed with olive oil and baked at high heat, they deliver maximum crispiness while keeping fat content in check. Ready in just 40 minutes, this easy and nutritious recipe is ideal for quick weeknight dinners or casual gatherings and pairs beautifully with fresh salads or steamed veggies. Enjoy a healthier way to savor your favorite finger food!
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 240 ml low-fat buttermilk
- 120 g whole grain bread crumbs
- 30 g parmesan cheese, grated
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 2 large egg whites
- extra virgin olive oil spray
Instructions
Begin by slicing the boneless, skinless chicken breasts into strips approximately 1 inch wide.
In a large bowl, pour the low-fat buttermilk over the chicken strips, ensuring each piece is well-coated. Cover and refrigerate for at least 30 minutes or up to 4 hours to tenderize and infuse flavor.
Preheat your oven to 220°C (425°F) and line a baking sheet with parchment paper.
In a shallow dish, combine whole grain bread crumbs, grated parmesan cheese, garlic powder, paprika, black pepper, and salt. Mix well to create the breading mixture.
In another bowl, whisk together the egg whites until slightly foamy.
Remove the chicken from the buttermilk and shake off any excess. Dip the chicken strips into the egg whites, ensuring they are completely covered.
Then, coat the egg-washed chicken strips in the breading mixture, pressing lightly to ensure each piece is thoroughly coated.
Place the coated chicken strips on the prepared baking sheet in a single layer.
Lightly spray the chicken strips with extra virgin olive oil spray to help them crisp up during baking.
Bake the chicken fingers in the preheated oven for 10 minutes, then flip them over, spray the other side lightly with olive oil, and bake for an additional 10 minutes, or until they are golden brown and cooked through.
Remove from the oven and let them rest for a few minutes before serving.
Serve your heart-healthy crispy fried chicken fingers with a side of your choice, like steamed vegetables or a fresh salad.
Nutrition Facts
Calories |
1859 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.1 g | 57% | |
| Saturated Fat | 15.4 g | 77% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 632 mg | 211% | |
| Sodium | 3436 mg | 149% | |
| Total Carbohydrate | 103.7 g | 38% | |
| Dietary Fiber | 9.9 g | 35% | |
| Total Sugars | 21.5 g | ||
| Protein | 261.0 g | 522% | |
| Vitamin D | 3.4 mcg | 17% | |
| Calcium | 800 mg | 62% | |
| Iron | 12.6 mg | 70% | |
| Potassium | 2571 mg | 55% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
