Oatmeal Crusted Chicken Fingers with Strawberry Ketchup Sauce

Strawberry and Ketchup Sauce
Yields4 Servings
DifficultyIntermediateCook Time1 hr
 1 ½ cups Chicken, skinless, bonelesstrim 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
 ½ tbsp Garlicpressed or paste
 ½ tsp Black Pepper
 ½ tsp Salt
 ¼ cup Yogurtfat free
 1 Egg Whitewell beaten
 ¼ cup Water
 ½ cup Oatmeal, coarse ground
 ¼ cup Cornflakes
 Cooking Spray

In medium-sized bowl, add yogurt, egg whites, garlic, salt, and 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 the chicken has been marinated for about 2 hours, coat all sides with the oatmeal/cornflake 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.



Chef's Tip:

Nutrition Facts

Serving Size 2 chicken fingers (183g)

Servings 4

Amount Per Serving
Calories 300Calories from Fat 60
% Daily Value *
Total Fat 7g11%
Saturated Fat 1g5%
Trans Fat 0g
Cholesterol 130mg44%
Sodium 440mg19%
Potassium 660mg19%
Total Carbohydrate 14g5%
Dietary Fiber 1g4%
Sugars 2g
Protein 44g88%

Vitamin A 2%
Vitamin C 2%
Calcium 2%
Iron 15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.