Cook Time: 1-30 min
Nutrition Facts: 300 calories, 11 grams of fat and 22 grams of protein. Tasty and nutritious!
1 6-ounce boneless, skinless chicken breast half
1/2 teaspoon ground cumin
1/2 teaspoon garlic powder
1/4 teaspoon kosher salt
1/2 cup whole wheat flour
2 large egg whites, beaten
1 cup whole wheat panko bread crumbs, ground in a food processor until fine
1 tablespoon plus 2 teaspoons canola oil
Cooking Directions: Cut chicken breast lengthwise into 3 equal pieces. Cut each piece crosswise into 6 strips. Season chicken with cumin, garlic powder, and salt. Dredge strips first lightly in flour, then egg whites, letting excess drip off, then in bread crumbs. Heat oil in a 12-inch nonstick skillet over medium heat until hot. Add chicken; cook until golden brown on bottom. Turn; continue cooking until chicken is golden brown and cooked through. Serve with BBQ Dipping Sauce.
Chef Notes: Tips to Use Less Fat
• Always use a nonstick pan.
• Ensure oil is hot but not smoking. Test by dropping in a pinch of bread crumbs to see if the oil bubbles quickly.
• Oil will bubble up in a nonstick pan when you use small amounts that do not cover the bottom, so place a chicken finger in bubble and drag to a dry spot in the pan. Repeat process until all chicken strips are in the pan.
BBQ Dipping Sauce for Chicken Fingers:
1 14-ounce bottle organic corn syrup–free and sugar-free ketchup
1/4 cup organic reduced-sodium soy sauce
1/4 cup red grape juice
1/4 cup dark sesame oil
2 tablespoons fresh lemon juice
2 tablespoons agave nectar
1 tablespoon black pepper, coarsely ground
2 teaspoons garlic, minced
Cooking Directions: Combine all ingredients in a medium saucepan. Bring to a simmer, stirring occasionally. Remove from heat; cool completely. Extra sauce may be refrigerated up to 4 days or frozen up to 3 months.