Parmesan Chicken Fries Recipe
Daily Value: 13%
|Folic Acid (B9)||51µg||13%|
|Fatty acids, total monounsaturated||1g||0%|
|Fatty acids, total polyunsaturated||2g||0%|
Exclusive from The Daily Meal
Why didn't anyone tell me that breadcrumbs can stick to meat just fine without the time-consuming flour/egg/breadcrumb three-step process? News flash! Raw skinless chicken is very sticky and holds this whole-grain breading quite well! No need for frying here; I used my “faux fry” method of high-heat baking, using a generous coating of good-quality cooking spray oil to give these fries a nice crisp finish. A good pair of kitchen scissors is your best friend here for cutting the chicken into fry-shaped sticks.
- Cooking spray
- 12 ounces boneless, skinless chicken breast tenders
- 2 tablespoons ground flaxseed
- 2 tablespoons wheat germ
- 1 cup breadcrumbs, preferably whole-grain
- 1/2 cup store-bought marinara sauce
- 1/4 cup baby food carrot or sweet potato purée
Preheat the oven to 425 degrees.
Generously coat a baking sheet with cooking spray. Cut the chicken tenders into French fry-shaped strips, easily done using kitchen scissors. Combine the flax, wheat germ, and breadcrumbs in a ziplock plastic bag, seal, and shake to mix.
Add the chicken strips, seal, and shake to coat the chicken evenly. Remove the chicken pieces and place on the baking sheet. Generously coat the top of the chicken with more cooking spray, place in the oven, and bake for 12-14 minutes or until browned and cooked through.
Remove the fries from the oven. Combine the marinara sauce with the purée and serve as a dip alongside the chicken fries.
Total fat: 4.6 g
Saturated fat: 0.5 g
Trans fat: 0 g
Cholesterol: 45 mg
Sodium: 757 mg
Total carbohydrate: 27.5 g
Dietary fiber: 3.5 g
Sugars: 5.5 g
Protein: 23.6 g
Adapted from “The Speedy Sneaky Chef” by Missy Chase Lapine (Running Press, 2012)Servings: 4
Total time: 14 minutes
Special Designations: Kid-friendly