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
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:
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).
Nutritional analysis (per serving):
0.8g sat. fat
185mcg folic acid
3g sat. fat
n/a mcg folic acid
Serving size: 1 chicken breast
Note: Analysis may vary depending on ingredient brands used.