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Home Fitness Articles and Helpful Links Training Philosophy My Weight Loss Story Packages Fitness and Weight Loss Tips
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Tex-Mex Chicken Fingers A favorite menu item at many restaurants, chicken fingers are easy to prepare at home. Serve with some crunchy raw veggies, such as carrot, celery, and bell pepper strips, and a low-fat dipping sauce on the side. Serves 4; 3 ounces chicken per serving 1/3 cup fat free or low-fat buttermilk 1/2 tsp ground cumin 1 tsp grated lime zest 1/2 tsp dried oregano, crumbled 1 tbsp fresh lime juice 1/8 tsp cayenne 1/2 cup yellow cornmeal Vegetable oil spray 2 tbsp snipped fresh cilantro or Italian (flat-leaf) parsley 1 pound boneless, skinless chicken breasts or tenders, 1/2 tsp chili powder all visible fat discarded, cut into strips
1. Preheat oven to 400 degrees F. 2. In a shallow dish or pie pan, whisk together the buttermilk, lime zest, and lime juice. 3. In another shallow dish or pie pan, stir together the cornmeal, cilantro, chili powder, cumin, oregano, and cayenne. Place the dishes side by side. 4. Lightly spray an 11x7x2-inch baking pan with vegetable oil spray. Set beside the cornmeal mixture. 5. Dip the chicken into the buttermilk mixture, turning to coat. Roll each piece in the cornmeal mixture, shaking off any excess. Arrange the chicken in a single layer on the baking pan. Lightly spray the top of the chicken with vegetable oil spray. 6. Bake, uncovered, for 20 to 25 minutes, or until the chicken is no longer pink in the center and the top coating is slightly crisp. Each serving provides: 208 calories, 3 g fat, 69 mg cholesterol, 86 mg sodium, 15 g total carbohydrates, 2 g dietary fiber, 1 g sugar, 27 g protein Taken from Diabetes & Heart Healthy Cookbook
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