The Eating Well Diet  by Dr. Jean Harvey-Berino 

Almond Crusted Chicken Fingers

Makes 4 servings*Prep time: 20 min.*cooking time: 20 min.

NUTRITIONAL VALUE PER SERVING

175 calories* 4g fat (1g sat, 3g mono)* 66mg cholesterol*

 4g carbohydrates* 27g Protein* 1g fiber* 254mg sodium* 70mg potassium*

(NUTRITION BONUS:  Selenium 28% daily value)

INGREDIENTS

·       Canola oil cooking spray

·       ½ cup sliced almonds

·       ¼ cup whole-wheat flour

·       1 ½ tsp paprika

·       ½ tsp garlic powder

·       ½ tsp dry mustard

·       ¼ tsp salt

·       1/8 tsp freshly ground pepper

·       1 ½ tsp extra-virgin olive oil

·       4 egg whites*

·       1 pound chicken tenders

*Dried egg whites are convenient in recipes like this one because you don’t have to figure out what to do with 4 leftover egg yolks.  Look for powdered brands like Just Whites in the baking aisle or natural-food section or fresh pasteurized whites in the dairy case of most supermarkets.

PREPERATION

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

2.     Place almonds, flour, paprika, garlic powder, dry mustard, salt 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, 20-25 minutes.