Healthy Baked Chicken Fingers Healthy Baked Chicken Fingers

Healthy Baked Chicken Fingers | Food styling by David Grenier | Prop styling by Catherine Doherty Image by: Maya Visnyei

In place of the traditional bread-crumb coating, crunchy nuts and seeds offer heart-healthy omega-3 fatty acids and taste great, too. Serve with a leafy green salad or oven-roasted fries.

  • Prep time 10 minutes
  • Total time 30 minutes
  • Portion size 8 servings

Ingredients

Chicken Fingers:
  • 1 cup natural (skin-on) almonds
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon each salt and pepper
  • 1/4 cup shelled hemp seeds
  • 1/4 cup whole flaxseeds
  • 2 eggs
  • 845 g boneless skinless chicken breasts , cut in 16 strips
  • cooking spray
Sauce:
  • 1/2 cup apricot jam
  • 1/4 cup Dijon mustard

Method

Chicken Fingers: In food processor, pulse together almonds, paprika, garlic powder, salt and pepper until coarsely ground. Transfer to shallow dish; stir in hemp seeds and flaxseeds. 

In separate shallow dish, whisk eggs. Dip chicken in egg, letting excess drip back into dish; dredge in nut mixture, turning to coat. Place on parchment paper–lined rimmed baking sheet.

Mist chicken with cooking spray. Bake in 400°F oven, turning halfway through, until coating is golden and chicken is no longer pink inside, 15 to 20 minutes. 

Sauce: While chicken is baking, whisk jam with mustard. Serve with chicken strips.

Tip from The Test Kitchen: For crispier chicken fingers, broil for the last two minutes of cooking. 

Nutritional facts Per serving: about

  • Fibre 4 g
  • Sodium 329 mg
  • Sugars 14 g
  • Protein 32 g
  • Calories 351
  • Total fat 17 g
  • Potassium 568 mg
  • Cholesterol 109 mg
  • Saturated fat 2 g
  • Total carbohydrate 19 g

%RDI

  • Iron 17
  • Fibre 0.0
  • Folate 13
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 8
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 5
  • Vitamin C 5
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Healthy Baked Chicken Fingers

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