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Mealtime Makeover: Chicken Fingers

Use boneless, skinless chicken with high-fiber cereal and an egg substitute to make a healthier version of this favorite kids' meal. You can make it in batches and freeze it for reheating for future meals. It goes great with a cup of skim milk and cut-up veggies.

Prep time: 10 minutes

Ingredients:

This Recipe:   

  • 1 4-oz. boneless, skinless chicken breast, rinsed, patted dry, and sliced into strips or 4 1-oz. boneless, skinless chicken tenders
  • 1/4 c. egg substitute or skim milk
  • 1/3 c. flaked, high-fiber cereal, crushed

Traditional Recipe:

  • 3 oz. cooked chicken fingers, typical fast food preparation

Directions:

  1. Preheat oven to 350º F (176º C).
  2. Dip chicken strips into egg substitute or skim milk.
  3. Roll dipped chicken in high-fiber cereal to coat.
  4. Place coated strips on non-stick baking sheet.
  5. Bake for 18 to 20 minutes, turning after 9 minutes, until chicken is done (white, not pink, inside).

Serves: 1

Serving size: 1 chicken breast

Nutritional analysis (per serving):

This Recipe Traditional Recipe
227 calories 255 calories
30 g protein 15 g protein
3 g fat 15 g fat
0.8 g sat. fat 3 g sat. fat
20 g carbohydrate 15 g carbohydrate
8 g fiber 0 g fiber
75 mg cholesterol 75 mg cholesterol
239 mg sodium 670 mg sodium
44 mg calcium 2 mg calcium
10 mg iron 4 mg iron
185 mcg folic acid n/a mcg folic acid

Note: Analysis may vary depending on ingredient brands used.

Reviewed by: Mary L. Gavin, MD
Date reviewed: May 2011

Kids Health

Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.

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