Oven Baked Chicken Fingers(Low-Fat)
Crispy oven-baked chicken tenders with a flavorful coating of corn flakes and herbs, perfect for a light, protein-packed meal suitable for all ages.
Ingredients
Instructions
- Mix skim milk and egg whites in a bowl.
- Combine corn flakes or dry bread crumbs with fat-free parmesan cheese, basil, and thyme in a separate dish.
- Dip chicken tenders into the milk-egg mixture, then coat with the crumb mixture.
- Line a baking sheet with foil and coat with cooking spray.
- Place coated chicken tenders on the prepared baking sheet.
- Bake at 400°F (200°C) for 15 to 18 minutes until golden and cooked through.
- Serve with honey or hot mustard.
Tips & Substitutions
For a crunchier texture, consider crushing the corn flakes into finer crumbs. If you need a gluten-free option, substitute corn flakes with gluten-free breadcrumbs. You can also try adding some garlic powder or paprika for extra flavor. To reduce prep time, you can use pre-marinated chicken tenders from the store.
Serving Suggestions
Serve these chicken fingers with a side of fresh veggies or a simple salad for a balanced meal. They pair beautifully with honey or hot mustard for dipping, and you might also enjoy them alongside Potato-Bean Soup (Lo-Fat) for a hearty, satisfying dinner. Consider adding a whole grain like quinoa for extra nutrition.
Storage & Reheating
Store leftover chicken fingers in an airtight container in the refrigerator for up to 3 days. To reheat, place them in a preheated oven at 350°F (175°C) for about 10 minutes, or until heated through. This helps to maintain their crispiness better than microwaving.
Nutrition & Diet Analysis (per serving)
Each serving of Oven Baked Chicken Fingers(Low-Fat) contains roughly 253 calories, with 25g protein, 38g carbohydrates, and 3g fat. It is an excellent source of vitamin C (130% of the Daily Value), iron (90% of the Daily Value), and vitamin A (51% of the Daily Value), and a good source of potassium. Note that it is relatively high in sodium, at 469mg per serving (20% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use whole eggs instead of egg whites?
Yes, you can use whole eggs instead of egg whites for a richer coating. However, using just egg whites keeps the dish lower in fat and calories, making it a healthier choice if that's your goal.
What can I substitute for corn flakes?
If you don't have corn flakes, you can use crushed whole grain crackers or panko breadcrumbs as an alternative. Just ensure they are seasoned to your taste, as this will affect the flavor of the chicken.
How can I make these spicier?
To add some heat, consider mixing cayenne pepper or hot sauce into the milk-egg mixture. You could also use spicy mustard for dipping, which will enhance the overall flavor profile of the dish.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).