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KIWI magazine

Filed under: Lunch, Recipes, Yummy

flax chicken fingers

Whole grain cereal, flaxseeds, basil, and Parmesan cheese make for a surprising, fiber-rich spin on the usual chicken fingers, while a pea puree dipping sauce adds extra color and nutrition. Make chicken fingers the night before and serve cold in your child’s lunch box.

Active time: 50 minutes

Total time: 50 minutes

Ingredients

  • 1 cup whole grain cereal, crushed
  • 2 Tablespoons ground flaxseeds
  • 2 Tablespoons grated Parmesan cheese
  • 2 Tablespoons finely chopped fresh basil
  • ½ teaspoon sea salt
  • 1 cup 1 percent milk
  • 1 pound chicken tenders, or boneless, skinless chicken breasts cut into 1-inch strips

Directions

  1. Preheat oven to 400°F. Spray a baking sheet with nonstick cooking spray.
  2. Mix cereal, ground flaxseeds, Parmesan cheese, basil, and sea salt in a shallow bowl.
  3. Pour milk into a separate shallow bowl. Dip chicken tenders in milk, then coat with cereal mixture. Arrange chicken tenders in a single layer on prepared baking sheet.
  4. Bake chicken for 20 minutes or until no longer pink inside. Cool completely, then pack in a reusable container with pea puree (in a separate container, to keep chicken fingers from getting soggy).
Serves 4

Per serving: calories 261, fat 5 g, protein 34 g, carbohydrates 21 g, dietary fiber 5 g

Pea Puree

2 cups fresh or frozen peas
4 fresh basil leaves
Steam peas until soft, about 7 to 8 minutes. Transfer cooked peas and fresh basil to a food processor with ¼ cup steaming liquid and blend until smooth.
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