Rating: 4 stars
2 Ratings
  • 5 star values: 0
  • 4 star values: 2
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

The panko breading holds up and stays crisp when these chicken fingers are made ahead.

Christine Burns Rudalevige
Recipe by Cooking Light September 2013

Gallery

Credit: Grant Cornett; Styling: Angharad Bailey

Recipe Summary test

hands-on:
18 mins
total:
18 mins
Yield:
Serves 2 (serving size: 3 chicken strips and 2 tablespoons ranch dressing)
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Cut chicken breast into 6 strips. Combine cornstarch, garlic powder, and pepper in a shallow bowl. Combine milk and egg white in another shallow bowl. Place panko in a third shallow bowl. Dredge chicken in cornstarch mixture; dip in milk mixture. Place chicken in panko, turning to coat.

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  • Heat a medium nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add chicken; sauté 3 minutes on each side or until browned and done. Serve with ranch dressing.

  • THE FAST-FOOD LOVER'S BENTO

  • For the teen who needs to break a bad food habit, this box contains healthier options and a big dose of protein to help keep all engines firing through after-school activities.

  • Make Our Recipe: Crispy Pan-Fried Chicken with Ranch Dipping Sauce

  • Then add…

  • 1 cup carrot sticks

  • 1 cup celery sticks

  • 1 cup cucumber sticks

  • 2 high-protein chewy granola bars (such as Kellogg's FiberPlus Protein Mixed Nut Chewy Bars)

  • Serves 2

  • Each lunch has 504 calories, 2g fat,(3g sat fat), 7g protein, 5g carbs, 7g fiber, and 742mg sodium.

Chef's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutrition Facts

292 calories; fat 12.9g; saturated fat 1.7g; mono fat 5.3g; poly fat 3.2g; protein 23.4g; carbohydrates 21.1g; fiber 1g; cholesterol 62mg; iron 1.7mg; sodium 453mg; calcium 23mg.
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