Baked Chicken Strips with Mango Salad
No need to order when you can make these delicious baked chicken strips with a mango side salad in about 30 minutes.
Best Health Magazine, January/February 2009
| Servings |
| 4servings |
| Servings |
| 4servings |
Ingredients
- 1 tsp garlic powder
- 1 tsp Freshly ground black pepper
- 1 tsp poppy seeds
- 1 lb skinless boneless chicken breasts cut lengthwise into thin strips
- 1/4 cup whole wheat flour
- 2 eggs lightly beaten
- 1 cup whole-wheat bread crumbs
- handful parsley or cilantro chopped
- 2 tbsp red onion chopped
- 1 lime juiced
- 2 mangoes cubed
- 1 red pepper chopped
Servings: servings
Units:
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Ingredients
Servings: servings
Units:
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Instructions
- Preheat oven to 400°F.
- Place an oiled wire rack on a baking sheet.
- Put flour, eggs and bread crumbs in separate bowls. Stir seasonings and poppy seeds into bread crumbs.
- Coat each chicken piece with flour, then egg, then bread crumbs. Place on rack. Spray strips lightly with vegetable oil and season with pepper. Bake for 25 minutes.
- For salad, combine mangoes, red pepper and onion. Top with fresh parsley or cilantro, and sprinkle with lime juice.
Recipe Notes
Per serving: 406 calories, 38 g protein, 7 g fat (2 g saturated fat), 49 g carbohydrates, 6 g fibre, 178 mg cholesterol, 321 mg sodium
