3 Fat Chicks on a Diet Weight Loss Community  

Go Back   3 Fat Chicks on a Diet Weight Loss Community > Diet Central > South Beach Diet > South Beach Recipes > Entrees - Phase 2

Thread Tools
Old 04-23-2006, 12:00 PM   #1
Junior Member
RaeRae's Avatar
Join Date: Apr 2006
Posts: 9

Default Chicken Fingers

Chicken Fingers

Phase 2

Makes 4 servings (2 to 3 strips each)

If you can't find whole-wheat bread crumbs, make your own: Toast a slice of whole-wheat bread in a 300F oven until dry, about 10 minutes. Pulse in food processor until fine crumbs form.

3 (6-ounce) boneless, skinless chicken breast halves
2 eggs
1/2 cup whole-wheat bread crumbs
1/2 cup whole-wheat flour
Salt and black pepper
2 tablespoons extra-virgin olive oil

1. Trim excess fat from chicken. Lay pieces on counter; cover with parchment or wax paper. Pound each piece to an even 1/2-inch thickness. Cut each piece into 3 equal strips.

2. Whisk eggs with a pinch of salt in a shallow bowl. In a separate bowl, combine crumbs, flour, salt, and pepper.

3. Working with one piece at a time, dip both sides of strip into egg mixture. Transfer to crumb mixture; pat both sides of chicken with crumbs. Set strips on a wire rack to air-dry.

4. Heat oil in large nonstick skillet over medium heat; add strips and cook, 4 minutes per side, until golden brown and crisp. Serve hot.

Per serving:
275 calories
27 g protein
16 g carbohydrate
3 g fiber
11 g total fat
2 g saturated fat
157 mg cholesterol
205 mg sodium

RaeRae is offline   Reply With Quote

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are Off

All times are GMT -4. The time now is 06:33 AM.

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Search Engine Optimization by vBSEO 3.3.2