Baked Chicken Strips

Baked Chicken Strips with Microwave Green Beans

Courtesy of the American Heart Association’s Simple Cooking with Heart Program

Here’s a healthy twist on a fast food favorite! Whole grains are hiding in these oven-baked chicken strips breaded with whole-wheat flour and oats, for a tasty crunch kids (and adults!) will love.

 

Ingredients

  • 1 lb boneless, skinless, visible fat removed chicken breasts cut into 1’’ strips (or chicken tenderloins)
  • 1/3 cup whole-wheat flour
  • 1/2 tsp black pepper
  • 1/3 cup skim milk
  • 2 Tbsp low-fat, low-sodium, grated parmesan cheese
  • 1/3 cup quick-cooking oats
  • 1 tsp garlic or onion powder
  • 1 lb fresh green beans (washed, stems discarded)
  • 1/2 cup water
  • 1 tsp minced garlic (from jar)
  • 1/4 tsp black pepper

 

Instructions

  1. Preheat oven to 375.
  2. Spray a baking sheet with cooking spray.
  3. On a plate or shallow dish, combine flour and pepper.
  4. Pour milk into a second shallow dish.
  5. In another shallow dish, combine parmesan, oats, garlic/onion powder and paprika/parsley (optional: pulse oat mixture in food processor for 20 second for a finer ‘breading’).
  6. One at a time, dip chicken strips into flour and turn to coat. Then dip in milk, and then oat mixture, turning until well coated.
  7. Place coated strips on to prepared baking sheet.
  8. Once all strips are on the baking sheet give a light spray with cooking spray.
  9. Bake for 20 minutes until golden-brown and cooked through. (Optional: If you prefer darker brown ‘crisply’ tenders, turn on the oven’s broiler for the last 2 minutes but keep an eye on the tenders so they don’t burn!)
  10. To prepare beans: In a 2-quart microwave-safe dish, place beans, water, garlic and pepper.
  11. Cover and microwave on high until beans are crisp-tender (6-8 minutes).
  12. Drain excess liquid.

Nutritional Information

Yield: 4 servings

Calories 253 per serving Total Fat 4.5 g Saturated Fat 1.0 g Trans Fa t0.0 g Polyunsaturated Fat 1.0 g Monounsaturated Fat 1.0 g Cholesterol 77 mg Sodium 205 mg Potassium 774 mg Total Carbohydrate 24 g Dietary Fiber 5 g Sugars 4.9 g Protein 30 g Calcium 99 mg