Oatmeal Crusted Chicken Fingers with Strawberry-Ketchup Sauce
Ingredients:
Chicken
1 1/2 Cups
skinless, boneless; trim all visible fat, cut into thick strips about 4 inches long and 1 1/2 inches wide; alternatively, 8 chicken tenders rinsed, drained and dried
Garlic
1/2 Tablespoon
pressed or paste
Black Pepper
1/2 Teaspoon
Salt
1/2 Teaspoon
Yogurt
1/4 Cup
fat free
Egg White
1
well beaten
Water
1/4 Cup
Oatmeal, coarse ground
1/2 Cup
Cornflakes
1/4 Cup
Cooking Sprays
Preparation mode:
In medium sized bowl, add yogurt, egg whites, garlic, salt, pepper to make a paste. If it is too thick, add some water.
Add the chicken and marinate for about 2 hours.
In the meanwhile, grind the oatmeal until course and add the cornflakes.
Once chicken has been marinated for about 2 hours, coat all sides with the oatmeal/corn flake mixture. Set aside.
In a large, nonstick skillet, over medium high heat, evenly spray cooking oil for 4 seconds.
Place all the coated chicken in the pan and fry for 7-8 minutes. Spray another 4 seconds of cooking spray on top of the chicken and turn over the fry for another 7-8 minutes or until golden brown.
Remove chicken tenders from heat and serve with strawberry-ketchup sauce on side or drizzle the sauce over chicken fingers.
Enjoy!
Footnotes:
Nutrition Facts: Serving Size: 1 serving (2 Chicken Fingers 183g), Servings: 4, Amount Per Serving: Calories 300, Calories from Fat 60, Total Fat 7g (10% DV), Saturated Fat 1g (6% DV), Trans Fat 0g, Cholesterol 130mg (44% DV), Sodium 440mg (18% DV), Total Carbohydrate 14g (5% DV), Dietary Fiber 1g (5% DV), Sugars 2g, Protein 44g, Vitamin A (2% DV), Vitamin C (2% DV), Calcium (2% DV), Iron (15% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.
