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
Ingredients:
This Recipe:
- 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:
- 3 oz. cooked chicken fingers, typical fast food preparation
Directions:
- Preheat oven to 350º F (176º C).
- Dip chicken strips into egg substitute or skim milk.
- Roll dipped chicken in high-fiber cereal to coat.
- Place coated strips on non-stick baking sheet.
- Bake for 18 to 20 minutes, turning after 9 minutes, until chicken is done (white, not pink, inside).
Serves: 1
Serving size: 1 chicken breast
Nutritional analysis (per serving):
| This Recipe | Traditional Recipe |
| 227 calories | 255 calories |
| 30 g protein | 15 g protein |
| 3 g fat | 15 g fat |
| 0.8 g sat. fat | 3 g sat. fat |
| 20 g carbohydrate | 15 g carbohydrate |
| 8 g fiber | 0 g fiber |
| 75 mg cholesterol | 75 mg cholesterol |
| 239 mg sodium | 670 mg sodium |
| 44 mg calcium | 2 mg calcium |
| 10 mg iron | 4 mg iron |
| 185 mcg folic acid | n/a mcg folic acid |
Note: Analysis may vary depending on ingredient brands used.
Reviewed by: Mary L. Gavin, MD
Date reviewed: May 2011
Related Resources
 Allrecipes.com This site offers more than 40,000 free recipes, plus lots of cooking tips and information. |
| Cooking Light Cooking Light magazine goes online with recipes for healthy living, plus grocery coupons and tips for feeding your family. |
| American Dietetic Association The American Dietetic Association offers nutrition news, tips, resources for consumers and dietitians, and a find-a-nutritionist search tool. |
| ChooseMyPlate.gov ChooseMyPlate.gov provides practical information on how to follow the U.S. government's Dietary Guidelines for Americans. It includes resources and tools to help families lead healthier lives. |
 American Academy of Family Physicians This site, operated by the American Academy of Family Physicians (AAFP), provides information on family physicians and health care, a directory of family physicians, and resources on health conditions. |
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Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.
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