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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Ingredients

  • Cooking spray
  • 12  boneless, skinless chicken breast tenders
  • ground flaxseed
  • wheat germ
  • breadcrumbs, preferably whole-grain
  • 1/2  Cup  store-bought marinara sauce
  • 1/4  Cup  baby food carrot or sweet potato puree

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.

Nutritional Facts

Sugar
2g
2%
Cholesterol
1mg
0%
Carbohydrate, by difference
4g
3%
Protein
1g
2%
Vitamin A, RAE
106µg
15%
Vitamin C, total ascorbic acid
2mg
3%
Vitamin K (phylloquinone)
4µg
4%
Calcium, Ca
10mg
1%
Choline, total
5mg
1%
Fiber, total dietary
1g
4%
Folate, total
4µg
1%
Magnesium, Mg
7mg
2%
Niacin
1mg
7%
Phosphorus, P
13mg
2%
Sodium, Na
113mg
8%
Water
32g
1%

Parmesan Shopping Tip

If a piece of cheese smells strongly of ammonia, don't buy it. This is typically a sign of spoilage.

Parmesan Cooking Tip

Allow cheese to come to room temperature before serving. This will accentuate the flavors and aromas.