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May 12, 2011

Clean Chicken Fingers!

By Sara Baker

Fun with Oat Bran
I love oat bran.  In fact, I have it pretty much every day of the week as my second meal of the day.  It is inexpensive, a great fat loss food and incredibly versatile.  I cook about 95% of the meals in my house and though my husband does eat fairly healthy, he does not want a chicken breast and asparagus every night for dinner.  I am constantly trying to come up with clean tasty dinner ideas.  Enter oat bran.  My husband LOVES chicken fingers.  I think he mainly loves condiments :) and does not care what he dips into his array of mustards, ketchups and other sauces but chicken fingers are one of his favorites.  Any chicken fingers you get at a restaurant are almost guaranteed to be battered and deep fried.

So I decided to come up with my own healthy chicken finger recipe using oat bran.  I even added ground flaxseed into the mixture for some added nutrients.   They came out great and you can even alter the recipe or change up the seasonings to keep it fresh and exciting.  Feel free to add crushed red pepper flakes, dried basil, oregano or any other spices and herbs.

Clean Chicken Fingers

Serves 2
Cooking spray
2 4-6 oz chicken breasts cut into strips
½ cup (dry) oat bran
2 tbsp ground flaxseed
2 egg whites
1 tsp garlic powder
1 tsp onion pepper
Salt and pepper to taste

Preheat oven to 350 degrees. Spray cookie sheet with cooking spray. Mix all dry ingredients together in a bowl and pour into a shallow dish or onto a plate.    Place egg whites in bowl and mix well.    Dip each chicken breast into egg whites and then into dry ingredients to cover*.  Place strip on cookie sheet.  Continue with all chicken strips.  Cook for 20-25 min or until no longer pink inside.

*Note: all chicken strips might not be covered completely with oat bran depending on size of strips.  You can increase amount of oat bran but this will increase the carbohydrate content.

Out of the oven, golden brown!

Nutrition Info per serving:
Calories: 197
Fat: 5.5g
Carbohydrate: 19.5g
Protein: 25.5g

Enjoy! ox Sara

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