Chicken and Zucchini Fingers

Chicken and Zucchini Fingers

Health Rating
Prep Cook Ready in Servings
10 min 20 min 30 min 6

Ingredients


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

Instructions


1. 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.

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

3. In a second bowl whisk eggs and milk together.

4. 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.

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

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

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

8. Serve immediately with plum sauce to dip.

Nutrition Facts

Per Portion

Calories 340
Calories from fat 72
Calories from saturated fat 25.3
Total Fat 8.0 g
Saturated Fat 2.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 2.2 g
Cholesterol 108 mg
Sodium 531 mg
Potassium 565 mg
Total Carbohydrate 37 g
Dietary Fiber 3.2 g
Sugars 4.6 g
Protein 29.6 g

Dietary servings

Per Portion


Grain 1.1
Meat 0.9
Meat Alternative 0.2
Milk Alternative 0.2
Vegetables 1.0

Energy sources


Pygal44%466.23248468923178.7512743785329721%354.7882694851826279.0501704010659435%302.0718342944791154.660645892963544%21%35%CarbohydratesFatProtein

Notes:

Chicken

is a great source of lean protein which aids in muscle growth and repair!

Zucchini

is a great source of potassium which helps to maintain water balance in the body!

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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada