Chicken and Zucchini Fingers

Chicken and Zucchini Fingers

Health Rating
Prep Cook Ready in Servings
10 min 20 min 30 min 4
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Ingredients


1/4 tsp Black pepper
2 breast Chicken breast, boneless, skinless (cut in 20 finger-like pieces)
2 medium egg Egg
1/4 cup Milk, fat-free (skimmed)
1 tsp Oregano, dried
2 cup Panko bread crumbs (or bread crumbs)
1/2 tsp Paprika
1/2 cup Parmesan cheese, grated
4 tbsp Plum sauce, ready-to-serve
1/4 cup Wheat germ, crude
2 medium Zucchini (cut in 16 finger-like pieces)

Instructions


Preheat oven to 400º F (200º C). Line 2 cookie sheets with parchment paper or tin foil. If using tin foil, grease with a non-stick cooking spray.

In a large bowl mix together bread crumbs, wheat germ, dried oregano, parmesan cheese, pepper and paprika.

In a second bowl whisk eggs and milk together.

Start with the zucchini to prevent any cross contamination from the raw chicken. One at a time, dip the zucchini finger into the egg mixture. Let the excess drip off and then coat with the bread crumb mixture.

Place on the prepared cookie sheet. Repeat until all zucchini fingers are coated.

Do the same with the chicken fingers. Placing them on the second cookie sheet.

Bake for 10 minutes. Remove from oven and turn over. Bake for another 10 minutes.

Serve immediately with plum sauce to dip.

Nutrition Facts

Per Portion

Calories 525  
Calories from fat 111  
Calories from saturated fat 39  
Total Fat 12.4  g
Saturated Fat 4.4  g
Trans Fat 0.0  g
Polyunsaturated Fat 2.8  g
Monounsaturated Fat 3.4  g
Cholesterol 163  mg
Sodium 827  mg
Potassium 859  mg
Total Carbohydrate 58  g
Dietary Fiber 5.0  g
Sugars 7.2  g
Protein 45  g

Dietary servings

Per Portion


Grain 1.7
Meat 1.3
Meat Alternative 0.3
Milk Alternative 0.3
Vegetables 1.5

Energy sources


Pygal 44% 466.418979407 179.774281684 21% 352.674095288 278.386794108 34% 302.619428889 153.619935785 44% 21% 34% Carbohydrates Fat Protein
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