Parmesan Chicken Strips
|Chicken strips||1 Cup (16 tbs)|
|All purpose flour||1⁄2 Cup (8 tbs)|
|Egg substitute||1⁄2 Cup (8 tbs)|
|Breadcrumbs||1 1⁄2 Cup (24 tbs)|
|Grated parmesan cheese||2 Tablespoon|
|Grated lemon rind||1 Tablespoon|
|Seasoning||1 1⁄2 Teaspoon|
|Dried italian herb seasoning||1 Teaspoon|
|Garlic powder||1⁄4 Teaspoon|
|Ground red pepper||1⁄4 Teaspoon|
|Boneless skinless chicken breast halves||1 1⁄4 Pound, cut into strips|
|Honey mustard dipping sauce||1 Cup (16 tbs)|
|Honey||1⁄2 Cup (8 tbs)|
|Whole grain mustard||1⁄4 Cup (4 tbs)|
|Dijon mustard||1⁄4 Cup (4 tbs)|
To make the chicken strips: Preheat the oven to 375Â°F.
Line a baking sheet with foil.
Place the flour in a shallow bowl.
Place the egg substitute in a second shallow bowl.
In a third shallow bowl, combine the bread crumbs, Parmesan, lemon rind, crab boil seasoning, Italian herb seasoning, garlic powder, and pepper.
Mix well with a fork.
Dredge the chicken strips first in the flour, then in the egg substitute, and finally in the bread crumbs.
Place on a plate or a large sheet of wax paper.
Coat a large nonstick skillet with nonstick spray.
Set over medium-high heat until hot.
Place the chicken in the skillet in a single layer (work in batches, if necessary).
Lightly mist with the spray.
Cook for 1 minute oneach side, or until the bread crumbs are toasted.
Transfer the strips to the baking sheet.
Bake for 12 to 15 minutes, or until cooked through and no longer pink in the center when tested with a sharp knife.
To make the dipping sauce: In a small bowl, combine the honey, wholegrain mustard, and Dijon mustard.
Serve with the chicken.
Calories 815 Calories from Fat 305
% Daily Value*
Total Fat 32 g49.7%
Saturated Fat 4.2 g20.8%
Trans Fat 0 g
Cholesterol 109.7 mg36.6%
Sodium 1081 mg45%
Total Carbohydrates 76 g25.3%
Dietary Fiber 1.8 g7.1%
Sugars 44.7 g
Protein 51 g101.8%
Vitamin A 4.5% Vitamin C 13.6%
Calcium 15.9% Iron 20.2%
*Based on a 2000 Calorie diet