Wednesday, June 30, 2010

Baked Chicken Fingers - Lowfat but still Breaded

If you followed Jamie Oliver's reality show, Food Revolution, you saw in one segment how Jamie made chicken patties for the kids out of nasty bits and bones of chicken all blended together and then fried like a hamburger. Even after seeing the gross stuff go into the mixture, the kids wanted the patties. Breaded, fried foods are now programmed into our culture and our deep needs. Curse you, McDonald's!

These Baked Chicken Fingers are so different from the processed, deep fried kind that it's hard to imagine that they taste better, but they do. Breading the outside of the white meat keeps them moist, even when baked, and the curry is a nice addition.

As with any restaurant knock-off, they take a little time to prepare, but you can make a big batch and freeze them for later. We use them, sliced, on top of salad or dipped in peanut or teriyaki sauce. The mango catchup they included in the recipe works great, too.

Our recipe is a little different than the one in Shape Magazine. Rick likes coconut, so we threw in some of that, and omitted the brown sugar with very little problem.

Baked Chicken Fingers

1 1/2 c. crushed corn flakes
1/2 c. dried, shredded, unsweetened coconut
Dash salt
Ground black pepper
1 tsp. curry powder
1 tablespoons olive or canola oil
1/2 cup brown rice flour
1 - 2 eggs, beaten
1 to 2 pounds chicken breast tenders or boneless breasts, cut into 1–inch strips


Note: I am always vague on the amount of salt, because many people are on sodium restricted diet. Adding salt isn't always necessary, for instance, the corn flakes already have salt added and the curry powder and black pepper add a lot of flavor. Also, I use the crushed Kellogg's corn flake crumbs you can buy at the store. They have some added sugar, but not a lot (3 grams per 6 tablespoons).

Preheat oven to 375°F. Mix together cereal, coconut, salt and pepper, curry powder and oil.

Arrange three shallow containers, one with the brown rice flour, one with the beaten eggs, and one with the crumb mixture.

Individually dip chicken tenders into flour, then eggs (letting excess run off), then breading mixture.

Place the chicken fingers on a cake rack to dry for about 15 minutes while you finish the rest. Arrange breaded chicken pieces on the cookie sheet.

Bake in the oven for 25 minutes, or until crisp and brown all over.

Serve while hot, cool and freeze the leftovers (they don't stick together in the bag).

1 comment:

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