Crispy Chicken Fingers

Ingredients:

• 1 1/4 lbs. boneless, skinless chicken  breasts
• 2 large eggs
• 1/2 cup whole wheat bread crumbs
• 1/2 cup whole wheat flour
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 2 tbsp. extra-virgin olive oil
• 1 lemon, cut into wedges, for serving

Makes 4 Servings

1. Place the chicken breasts between 2 pieces of parchment paper or wax paper. Using a meat pounder or small heavy skillet, pound to an eve 1/2-inch thickness. Cut the chicken across the grain into 16 (3/4-inch-wide) strips.
2. Whisk the eggs in a shallow bowl. In a separate bowl, combine the bread crumbs, flour, salt and pepper. Working one piece at a time, dip both sides of the chicken strips into the egg mixture and then into the crumb mixture, patting to help the coating adhere. Place the strips on a wire rack as you work.
3. In a large skillet, heat the oil over medium heat until very hot but not smoking. Add the chicken strips and cook until golden brown and crisp on the outside and juicy on the inside, about 4 minutes per side. Serve hot with lemon wedges for squeezing.

WW POINTS VALUE: 9 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick & Easy Cookbook. If you're hungry, you're craving some thing to eat but you don't want to cook a big meal and you're tempted to go out to a fast food chain, STOP! Don't even think about ordering takeout or going to the local fast food joint. Fast food is good for you when it's done right. You can make this dish in 20 minutes or less and it's better than takeout. Everyone of all ages will love these chicken tenders. The lemon flavor adds a touch of zing to the tenders and give them some extra juicy flavor. If you cannot find whole-wheat bread crumbs, you can always make your own by toasting 1-2 slices of whole-wheat bread and them pulse them in a food processor until fine crumbs form. If you want to add a touch more flavor, I highly recommend adding your favorite herbs and spices to the bread crumb mixture. If you do that, you'll make Colonel Sanders jealous.