Chicken and Zucchini Fingers

11 30 341
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 6
Chicken and Zucchini Fingers
Health Highlights


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
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


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.



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


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

Nutrition Facts

Per Portion

Calories 341
Calories from fat 78
Calories from saturated fat 25.5
Total Fat 8.7 g
Saturated Fat 2.8 g
Trans Fat 0.1 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 2.1 g
Cholesterol 128 mg
Sodium 547 mg
Potassium 638 mg
Total Carbohydrate 38 g
Dietary Fiber 3.2 g
Sugars 4.6 g
Protein 29.1 g

Dietary servings

Per Portion

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

Energy sources


Meal Type(s)