Thursday, March 5, 2009

healthy chicken fingers... 35 minutes

the goods:

1/2 cup wheat germ
1/2 cup unprocessed bran
1/4 cup plain dried breadcrumbs
2 tablespoon ground flax seed
2 tablespoons grated Parmesan
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1 tablespoon olive oil
2 large eggs
chicken tenders
barbecue sauce for serving (optional)

Preheat oven to 450 degrees. In a food processor, combine wheat germ, bran, bread, crumbs, flax seed, Parmesan, onion and garlic powders. 1 and 1/2 teaspoon salt, and 1/4 teaspoon pepper; pulse to combine. Add oil; pulse to combine. Transfer crumb mixture to a large bowl.

Set a wire rack on a rimmed baking sheet. In a shallow bowl, lightly beat eggs. Dip chicken in eggs (allowing excess to drip off), then dredge in crumb mixture, patting to adhere. Place on rack, and transfer to oven.

Bake until chicken is opaque throughout, 12 to 14 minutes. Serve with barbecue sauce, if desired.

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