Parmesan Chicken Fries

Parmesan Chicken Fries
Staff Writer
Chicken Parmesan Fries

Jerry Errico

Chicken Parmesan Fries

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.

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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.

Nutrition

Calories per serving:

119 kcal

Daily value:

6%

Servings:

4
  • Carbohydrate, by difference 17 g
  • Protein 2 g
  • Total lipid (fat) 5 g
  • Vitamin A, IU 2018 IU
  • Vitamin A, RAE 112 µg
  • Vitamin C, total ascorbic acid 2 mg
  • Ash 2 g
  • Calcium, Ca 54 mg
  • Carotene, beta 1181 µg
  • Cholesterol 6 mg
  • Choline, total 1 mg
  • Fatty acids, total monounsaturated 2 g
  • Fatty acids, total saturated 2 g
  • Fiber, total dietary 1 g
  • Folate, DFE 34 µg
  • Folate, food 34 µg
  • Folate, total 34 µg
  • Magnesium, Mg 11 mg
  • Niacin 1 mg
  • Phosphorus, P 75 mg
  • Potassium, K 136 mg
  • Retinol 14 µg
  • Sodium, Na 833 mg
  • Starch 1 g
  • Sugars, total 3 g
  • Water 11 g
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