Hungry Girl’s Onion Chicken Fingers

By pattie_d

Keep making the comfort foods your family loves but sneak in some healthy ingredients with help from Hungry Girl! The average serving of fried chicken fingers has 490 calories and 26 grams of fat – Hungry Girl's bran-cereal version has half the calories and a tenth of the fat.

Ingredients

• 1 ⁄2 cup bran cereal
• 1 tbsp onion soup/dip seasoning mix
• 1 ⁄2 tsp dried minced onion
• 1 ⁄2 tsp onion powder
• 1 ⁄3 cup fat-free liquid egg substitute
• 10 oz raw boneless skinless chicken breast, cut into 8 long strips
• 1 ⁄8 tsp each salt and black pepper

Details

Servings 2
Preparation time 10mins
Cooking time 20mins
Adapted from doctoroz.com

Preparation

Step 1

Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.

In a blender or food processor, grind cereal into crumbs. Transfer to a wide bowl and mix in onion soup/dip mix, minced onion, and onion powder.

Place egg substitute in another wide bowl. Season chicken with salt and pepper. One at a time, dunk chicken strips in the egg substitute, shake to remove excess, and coat with crumbs.

Evenly lay on the baking sheet.

Bake for 10 minutes. Flip chicken. Bake until cooked through and crispy, about 8 minutes. Eat!

Single Serving (4 chicken fingers): 211 calories, 2.5g fat, 590mg sodium, 16g carbs, 7.5g fiber, 1g sugars, 36g protein

© 2012 ZoCo1, LLC

In partnership with