Pecan Chicken Fingers

recipe
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.

Yield:

6 servings (serving size: about 4 ounces)

Recipe from

Nutritional 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

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

Preparation

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.

carbo rating: 7

Note:

The Complete Step-by-Step Low Carb Cookbook

January 2005
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