Chicken fingers with a spicy dipping sauce
Votes: 8
Time: 45 min.
Complexity: easily
Servings: 6
Complexity: easily
Servings: 6
Nutritional value per serving:
Calories 264, total fat 6 G., saturated fats G., proteins 38 G., carbohydrates 13 G., fiber G., cholesterol mg, sodium mg, sugar G.
Calories 264, total fat 6 G., saturated fats G., proteins 38 G., carbohydrates 13 G., fiber G., cholesterol mg, sodium mg, sugar G.
Sometimes you have to sacrifice healthy eating principles for simplicity. But not when you're preparing your kids' favorite chicken dish. These easy and healthy frozen chicken fingers can be made any day and stored in the freezer for up to a month. And when you don't have time to prepare a complicated dinner, simply bake them and serve with a savory dipping sauce.
The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
Ingredients for the recipe:
Chicken fingers
- 900 g chicken fillet
- 2 cups cornflakes
- 55g whole grain Melba toast
- 1/3 tbsp. finely grated parmesan
- 1 tbsp finely chopped fresh parsley (optional)
- 1/2 tsp sweet paprika
- Salt
- 2 egg whites from category CO eggs
Red Pepper and Basil Dip
- 2 tablespoons chopped roasted red pepper
- 1/2 cup Greek yogurt 2% fat
- 2 tablespoons chopped fresh basil
- 1/2 teaspoon white wine vinegar
- 1 small clove of garlic, grated
- Salt
- Cooking spray
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Recipes with similar ingredients: chicken, yogurt, wine vinegar, eggs, toasts, cornflakes, paprika, chili pepper, Parmesan cheese, garlic, basil, parsley
Cooking the dish according to the recipe:
- For chicken fingers: In a large, heavy-duty plastic bag, combine the oats, Melba toast, Parmesan, parsley (if using), and 1/2 teaspoon of salt. Using a frying pan or rolling pin, crush the mixture until crumbly. Transfer to a shallow dish. In another shallow dish, whisk the egg whites with 2 tablespoons of water.
Dip the chicken fillets in the egg whites, shake off any excess, and coat thoroughly in the breadcrumbs. Bake immediately or refrigerate for up to 1 hour before baking. To freeze the chicken fingers, place the breaded chicken on a baking sheet and freeze completely for 1-2 hours. Store in a tightly sealed plastic freezer bag for up to 1 month. - For the sauce: Combine yogurt, basil, roasted red pepper, a tablespoon of water, wine vinegar, garlic, and salt to taste. Cover with plastic wrap and refrigerate until serving.
Preheat oven to 425°F (220°C). Place a rack on a rimmed baking sheet and spray it with cooking spray. Spray fresh or frozen chicken breasts generously with cooking spray. Place them on the rack and bake, turning halfway through, until golden brown and crispy and cooked through, 15-20 minutes (or 20-25 minutes if using frozen chicken). Remove from the oven and season with salt. Serve with dipping sauce.
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