February 11, recipe
"FRIEND" CHICKEN FINGERS WITH VEGETABLE SAUTE (4 servings)
Ingredients
1/4 cup panko bread crumbs (see note) or plain dried bread crumbs
2 tsp grated parmesan
2 tsp dried instant minced onion
1/4 tsp salt
1 lbchicken tenders
nonstick spray
Vegetable Saute
1 Tbsp EVOO
1 each medium zucchini and yellow squash, sliced
1 cup grape or cherry tomatoes
1 tsp minced garlic
1/4 tsp each salt and pepper
Directions
CHICKEN FINGERS Place oven rack in lowest position. Heat oven to 475 F. Line a rimmed baking sheet with nonstick foil.
On a sheet of wax paper, mix crumbs, cheese, instant onion and salt. Press tenders in mixture to coat. Place on lined sheet. Coat chicken with nonstick spray.
Bake 7 minutes or until bottoms of tenders turn light golden. Remove baking sheet from oven; turn chicken and coat and nonstick spray. Bake 5 minutes more, until golden and cooked through.
VEGETABLE SAUTE While chicken bakes, heat oil in a large nonstick skillet over medium-high heat. Add squashes and saute 5 minute or until lightly colored and crisp-tender. Add remaining ingredients; saute 1 minute or until garlic is fragrant and tomatoes are hot.
calories 210, fiber 1 gram
"FRIEND" CHICKEN FINGERS WITH VEGETABLE SAUTE (4 servings)
Ingredients
1/4 cup panko bread crumbs (see note) or plain dried bread crumbs
2 tsp grated parmesan
2 tsp dried instant minced onion
1/4 tsp salt
1 lbchicken tenders
nonstick spray
Vegetable Saute
1 Tbsp EVOO
1 each medium zucchini and yellow squash, sliced
1 cup grape or cherry tomatoes
1 tsp minced garlic
1/4 tsp each salt and pepper
Directions
CHICKEN FINGERS Place oven rack in lowest position. Heat oven to 475 F. Line a rimmed baking sheet with nonstick foil.
On a sheet of wax paper, mix crumbs, cheese, instant onion and salt. Press tenders in mixture to coat. Place on lined sheet. Coat chicken with nonstick spray.
Bake 7 minutes or until bottoms of tenders turn light golden. Remove baking sheet from oven; turn chicken and coat and nonstick spray. Bake 5 minutes more, until golden and cooked through.
VEGETABLE SAUTE While chicken bakes, heat oil in a large nonstick skillet over medium-high heat. Add squashes and saute 5 minute or until lightly colored and crisp-tender. Add remaining ingredients; saute 1 minute or until garlic is fragrant and tomatoes are hot.
calories 210, fiber 1 gram
