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TSLTURNER Posts: 412
12/17/12 9:31 P

This is high fiber and low carb,

2 pounds raw chicken strips
1 cup coconut flour
garlic powder
black pepper
egg white whipped frothy

Dip strips into white then into coconut flour. Fry as usual. We love these dipped in sugar free marmalade/mustard mix.

RICCILYNN Posts: 2,454
12/17/12 11:54 A

I've been making a "grownup" chicken finger recipe lately that I found on line. The first part can be done ahead and then frozen, then the day you want to make them, take the bag out of the freezer and let it thaw and finish the rest...

In a bowl mix together the following:
onion powder, garlic powder, paprika, ground mustard, salt, pepper, basil, oregano...the original recipe also has a small amount of cayenne in it but for little ones, I'd skip that... I don't remember the exact amounts but I think it was about 1 tablespoon of most, and a teaspoon of the salt, pepper, basil and oregano. It reminds me of "sticky chicken" mix so I am sure if you look for that in spark recipes you will have the basics. Mix this all well. Cut up your chicken into strips and put into a freezer bag, add spice mixture and mush it all around into the meat. This can then be frozen to be used when you want to make chicken fingers. Basically, the meat needs to marinate in this mixture for a good 12 hours so even if you mix it up in the morning you can cook these that night and still have awesome flavor.

When you are going to make the chicken fingers, in 3 bowl do 1 cup of flour, 4-6 eggs beaten, and 2 cups of bread crumbs (panko work great!). While you prep the chicken, heat about 1 inch of vegetable oil in a large skillet. Dredge the chicken in flour, then egg, then the bread crumbs. I usually prep as much as possible and let them sit a few minutes before putting into the hot oil. Once you have a pan's worth ready, slide them into the hot oil, cook on one side for about 3 minutes, turn and cook for another 3 minutes. If they are cut thin enough (about 3/4 inch thick) and aren't frozen they won't take long to cook. Remove from the oil and let them drain on paper towels or a cookie rack. I know that fried is not the healthiest method of cooking, but since they do cook quickly they aren't greasy and the draining on paper towels helps a lot with that too :)

YOJULEZ SparkPoints: (0)
Fitness Minutes: (120)
Posts: 2,171
12/16/12 1:02 P

I don't really have a "recipe" as they're so easy to make. I just cut the chicken breast in strips, dredge in flour that has salt & pepper in it, then dip in egg, then roll in whatever breadcrumbs I want to use. I usually use panko with various seasonings... sometimes italian/herby seasonings, sometimes spicier ones like cajun or a bit of cayenne. I also sometimes mix sriracha/hot sauce with the egg, but for kids you probably don't want to do that.

To bake, put cooling racks on a baking sheet and bake for 15-20 minutes at like 375 or 400. Baking on the racks makes it so the underside doesn't get soggy. Oh also spray the racks with some Pam so they don't stick. I would bake them then freeze them after they have cooled completely. You don't want to freeze if they're remotely warm because it'll create steam and then the steam will freeze and create ice, which will then make your breadcrumbs soggy.

Edited by: YOJULEZ at: 12/16/2012 (13:03)
SNOOPY1960 Posts: 1,687
12/15/12 11:05 P

Baked Chicken Strips

1 pound boneless skinless chicken cut into strips
1 egg
10 fat free or low fat buttery crackers/ crushed
2 tablespoons orange juice
1 tablespoon honey

Preheat oven to 400 degrees

Cut chicken breasts into strips. Whisk egg and juice together in a medium bowl. Stir in honey. Dip chicken strips into egg mixture. Place cracker crumbs dish and roll chicken to coat

Place breaded chicken on a foil-lined cookie sheet that you have sprayed with Pam

Bake for 10 minutes. Flip the chicken strips and turn the pan, then bake for another 10 minutes.

My kids love dipping sauce. Use honey mustard or fat free ranch !!

**** you can change this up and use Italian seasoned bread crumbs instead of crackers, omit the honey and orange juice . then serve the chicken strips with some marinara sauce for dipping. *****

I am not sure if this can be frozen but I bet your kids would love to help you cook !!

Edited by: SNOOPY1960 at: 12/15/2012 (23:06)
MAMASLOSINGIT8 SparkPoints: (80)
Fitness Minutes: (0)
Posts: 1
12/15/12 1:31 P

I'm trying to make some changes around our house, but I'm having a hard time getting the little monsters on board, so I'd like to find some healthier versions of their favourites. One of these is Chicken strips.

I'm looking for a recipe that is both healthy and able to be frozen as a "go to" meal on busy days. Any suggestions would be wonderful.

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