Parmesan Chicken Fries Recipe

Dec 28, 2011 @ 3:29 PM
Posted by Missy Chase Lapine, Special Contributor

Nutrition

Cal/Serving: 255
Daily Value: 13%
Servings: 4

Dairy-Free, Sugar-Conscious

Fat	6g	9%
Saturated	1g	5%
Trans	0g	0%
Carbs	26g	9%
Fiber	3g	14%
Sugars	4g	0%
Protein	24g	47%
Cholesterol	55mg	18%
Sodium	442mg	18%
Calcium	76mg	8%
Magnesium	63mg	16%
Potassium	559mg	16%
Iron	2mg	13%
Zinc	2mg	10%
Vitamin A	1576IU	32%
Vitamin C	2mg	4%
Thiamin (B1)	0mg	30%
Riboflavin (B2)	0mg	14%
Niacin (B3)	12mg	62%
Vitamin B6	1mg	40%
Folic Acid (B9)	51µg	13%
Vitamin B12	0µg	4%
Vitamin D	0µg	0%
Vitamin E	1mg	5%
Vitamin K	8µg	10%
Fatty acids, total monounsaturated	1g	0%
Fatty acids, total polyunsaturated	2g	0%

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Jerry Errico

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.

Click here to see 7 Quick Tips for Slimming Down Comfort Foods.

Click here to see A Healthy Super Bowl Menu.

INGREDIENTS

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

DIRECTIONS

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.