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Chicken Fingers with an Almond Crust

  Makes 4 servings
  Prep Time: 20 minutes
  Total Time: 40 minutes
  Ease of Preparation: Easy
 Canola oil cooking spray
 1/2 cup sliced almonds
 1/4 cup whole-wheat flour
 1 1/2 teaspoons paprika
 1/2 teaspoon garlic powder
 1/2 teaspoon dry mustard
 1/8 teaspoon freshly ground pepper
 1 1/2 teaspoons extra-virgin olive oil
 4 large egg whites (or ½ cup of egg substitute)
 1 pound chicken tenders, (see Tip)


1. Preheat oven to 475°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.

2. Place almonds, flour, paprika, garlic powder, dry mustard and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.

3. Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.

4. Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.

Nutritional Notes: per serving: 174 calories; 4 g fat (1 g sat, 2 g mono); 66 mg cholesterol; 4 g carbohydrates; 27 g protein; 1 g fiber; 104 mg sodium; 76 mg potassium.