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Pecan Chicken Fingers

Yield 6 servings (serving size: about 4 ounces)
Instead of a flour coating, these chicken fingers are dredged in a spicy mixture of pecans and wheat germ. The nuts and wheat germ not only add a toasted, nutty flavor to the chicken, they also create a crust with extra crunch. These chicken fingers are high in fat and calories because of the pecans, but it's the heart-healthy type of fat. The serving size is 4 ounces instead of 6 because, in addition to the chicken, the pecans, wheat germ, and buttermilk all provide protein.

Ingredients

  • 1 1/2 cups chopped pecans, toasted and coarsely ground
  • 1/2 cup toasted wheat germ
  • 1/4 cup sesame seeds
  • 1 tablespoon Creole or Cajun seasoning
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 cup low-fat buttermilk
  • 1 1/2 pounds chicken tenders
  • 3 tablespoons light butter, melted
  • Cooking spray

Nutrition Information

  • calories 436
  • caloriesfromfat 0.0 %
  • fat 29.7 g
  • satfat 4.4 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 33.5 g
  • carbohydrate 10.8 g
  • fiber 4.3 g
  • cholesterol 76 mg
  • iron 11.1 mg
  • sodium 420 mg
  • calcium 50 mg

How to Make It

  1. Preheat oven to 400°.

  2. Combine first 7 ingredients in a shallow dish. Pour the buttermilk into a second shallow dish. Dip chicken in buttermilk; dredge in pecan mixture.

  3. Place chicken on a jelly roll pan coated with cooking spray. Drizzle butter evenly over chicken. Bake at 400° for 20 minutes or until chicken is done. Serve warm.

  4. carbo rating: 7

The Complete Step-by-Step Low Carb Cookbook