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Mealtime Makeover: Chicken Fingers

Use boneless, skinless chicken with high-fiber cereal and an egg substitute to make a healthier version of this favorite kids' meal. You can make it in batches and freeze it for reheating for future meals. It goes great with a cup of skim milk and cut-up veggies.

Prep time: 10 minutes

What you need:

This Recipe's ingredients:   

  • 1 4-oz. boneless, skinless chicken breast, rinsed, patted dry, and sliced into strips or 4 1-oz. boneless, skinless chicken tenders
  • 1/4 c. egg substitute or skim milk
  • 1/3 c. flaked, high-fiber cereal, crushed

Traditional Recipe's ingredients:

  • 3 oz. cooked chicken fingers, typical fast food preparation

What to do:

  1. Preheat oven to 350º F (176º C).
  2. Dip chicken strips into egg substitute or skim milk.
  3. Roll dipped chicken in high-fiber cereal to coat.
  4. Place coated strips on non-stick baking sheet.
  5. Bake for 18 to 20 minutes, turning after 9 minutes, until chicken is done (white, not pink, inside).

Nutritional analysis (per serving):

This Recipe:

  • 227 calories
  • 30g protein
  • 3g fat
  • 0.8g sat. fat
  • 20g carbohydrate
  • 8g fiber
  • 75mg cholesterol
  • 239mg sodium
  • 44mg calcium
  • 10mg iron
  • 185mcg folic acid

Traditional Recipe:

  • 255 calories
  • 15g protein
  • 15g fat
  • 3g sat. fat
  • 15g carbohydrate
  • 0g fiber
  • 75mg cholesterol
  • 670mg sodium
  • 2mg calcium
  • 4mg iron
  • n/a mcg folic acid

Serves: 1

Serving size: 1 chicken breast

Note: Analysis may vary depending on ingredient brands used.

Reviewed by: Mary L. Gavin, MD
Date reviewed: November 2015