Ellie's Crispy Chicken Fingers

By Ellie Krieger, MS, RD

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Ingredients

  • 1-1/4 pounds boneless, skinless chicken breast halves, cut across into 1/2-inch-thick slices
  • 1/2 cup low-fat buttermilk
  • Cooking spray
  • 4 cups whole-grain corn cereal such as Corn Chex® or corn flakes
  • 1/4 teaspoon salt
  • Pinch of freshly ground black pepper
  • Honey-Mustard Sauce (recipe follows)

Cooking Instructions

  1. Preheat the oven to 400 degrees F.
  2. Combine the chicken and buttermilk in a shallow dish, turning the chicken to coat it with the buttermilk. Cover and chill for 15 minutes. Coat two baking sheets with cooking spray.
  3. Put the cereal in a sealable plastic bag and crush with a rolling pin. Transfer the crumbs to a shallow dish and season them with the salt and pepper. Dip each piece of chicken in the cereal to fully coat and arrange on the prepared baking sheets. Bake until cooked through, about 8 minutes. Leave the chicken on the baking sheets to cool slightly. It will become crispier.
  4. Serve with the mustard sauce on the side.

For Ellie's Honey-Mustard Sauce, see recipe.

Recipe provided courtesy of Ellie Krieger. © 2008-2009 In Balance, LLC. All Rights Reserved.

To learn more about Ellie Krieger, MS, RD -- New York Times bestselling author and host of Food Network’s Healthy Appetite -- go to www.elliekrieger.com.

For more of Ellie Krieger's recipes, eat-smart advice, and tips, check out her Kaboose column, Great Food, Healthy Family.

Nutrition Facts


Servings per Recipe:

4 (serving size: 10 chicken fingers)

Amount Per Serving

Calories: 262
Total Fat: 2g
    Sat: 1g
    Mono: 0.5g
   Poly: 0.5g
Protein: 35g
Carb: 23g
Fiber: 0.5g
Cholesterol: 83mg
Sodium: 502mg

Servings:

4 (serving size: 10 chicken fingers)


This dish is an excellent source of folate, iron, niacin, phosphorus, riboflavin, selenium, thiamin, vitamin B6, vitamin B12, and zinc. It's also a good source of calcium, copper, magnesium, manganese, pantothenic acid, potassium, vitamin A, and vitamin C.

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