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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 400°F. Cut chicken into strips. Coat as desired. Arrange on a parchment paper-lined baking sheet. Bake about 15 minutes or until golden, turning once.

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Asian:

Crush 1 3/4 cups chow mein noodles (you'll have about 1 cup). Dip chicken strips in 3 tablespoons Asian dressing, then roll in crushed noodles to coat. Bake as above.Nutrition Analysis: 257 calories, 24 g protein, 18 g carb., 10 g total fat, (2 g sat. fat), 49 mg cholesterol, 2 g fiber, 0% Vitamin A, 2% Vitamin C, 351 mg sodium, 2% calcium, 6% iron.

Honey-Mustard:

Crush 2 cups whole wheat crackers (you'll have about 1 cup). Dip chicken strips in a mixture of 2 tablespoon fat-free milk and 2 tablespoon honey mustard. Then roll in crushed crackers to coat. Bake as above.Nutrition Analysis: 246 calories, 22 g protein, 20 g carb., 7 g total fat, (2 g sat. fat), 49 mg cholesterol, 1 g fiber, 7% Vitamin A, 2% Vitamin C, 329 mg sodium, 3% calcium, 10% iron.

Parmesan-Cornmeal:

Stir together 1/4 cup cornmeal and 2 tablespoons grated Parmesan cheese. Dip chicken strips in 3 tablespoons fat-free milk and then roll in cornmeal mixture to coat. Bake as above.Nutrition Analysis: 140 calories, 22 g protein, 7 g carb., 2 g total fat, (1 g sat. fat), 52 mg cholesterol, 0 g fiber, 1% Vitamin A, 2% Vitamin C, 99 mg sodium, 5% calcium, 4% iron.

Sweet-Sour Coconut:

Stir together 3/4 cup panko bread crumbs, 1/3 cup flaked coconut, and 1 tablespoon sesame seeds. Dip chicken strips in 3 tablespoons sweet-and-sour sauce and then coat in panko mixture. Bake as above.Nutrition Analysis: 215 calories, 22 g protein, 17 g carb., 6 g total fat, (3 g sat. fat), 49 mg cholesterol, 1 g fiber, 1% Vitamin A, 2% Vitamin C, 148 mg sodium, 2% calcium, 4% iron.

Blue Corn:

Stir together 3/4 cup panko bread crumbs, 1/3 cup flaked coconut, and 1 tablespoon sesame seeds. Dip chicken in 3 tablespoons sweet-and-sour sauce and then coat in panko mixture. Bake as above.Nutrition Analysis: 199 calories, 19 g protein, 18 g carb., 6 g total fat, (1 g sat. fat.), 54 mg cholesterol, 1 g fiber, 1% Vitamin A, 2% Vitamin C, 157 mg sodium, 0% calcium, 3% iron.

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