Buy cookbooks at
Buy cookbooks at
member logon   about the Circus   search for recipes   print this recipe   mimi's cyber kitchen
free registration   member pages   what's new   email this recipe   discussion boards
Email to Judy Gall      

Recipe Categories:

    Low Fat Chicken Fingers

    Source of Recipe

    Serves: 4
    Time: 10 to 12 min
    Cost per Seving: $1.12
    Make Ahead:
    The chicken can be coated with the crust mixture and the Dipping Sauce can be made up to 1 day ahead. Refrigerate chicken in a single layer, loosely covered, and sauce in covered serving bowl(s). Bake chicken just before serving.

    Nonstick cooking spray
    1 cup instant mashed potato flakes
    2 Tbsp grated Parmesan cheese
    1 1/2 tsp each paprika and onion powder
    1/2 tsp salt
    Whites from 2 large eggs
    1 lb boneless, skinless chicken-breast halves, cut crosswise in 1-in.-wide strips

    Dipping Sauce
    2 Tbsp honey
    1 cup (8 oz) plain lowfat yogurt
    2 Tbsp mustard

    1. Heat oven to 500F. Set a wire rack on a jelly-roll pan or cookie sheet. Coat rack with nonstick cooking spray.

    2. Mix potato flakes, Parmesan cheese, paprika, onion powder and salt on a piece of waxed paper.

    3. Beat egg whites in a medium bowl with a fork until slightly frothy. Add chicken and toss to coat. Dredge in potato mixture to cover. Place on prepared rack and spray top of chicken lightly with cooking spray.

    4. Bake 3 minutes, turn strips over, spray again and bake 1 to 3 minutes longer until chicken is crisp and cooked through.

    5. Meanwhile stir Dipping Sauce ingredients in a small bowl until blended. Serve with the chicken.

    Per serving: 285 cal, 34 g pro, 28 g car, 1 g fiber, 4 g fat (1 g saturated fat), 71 mg chol, 610 mg sod




previous page | recipe circus home page | member pages
mimi's cyber kitchen |