Looking for a baked chicken strip recipe that retains its crispiness? We discovered it!
Chicken strips are a kid's favorite. With all of our supper options, the ones that mimic fast food, are portable, and can be eaten with one hand tend to be the most popular! The difficulty with fast food chicken nuggets is that they aren't often made entirely of chicken. There's a lot of salt in them, as well as other preservatives. They're also deep-fried, which reduces their nutritional value.
Our chicken strips (also known as chicken fingers) are composed entirely of whole foods. They're also baked rather than fried! Not only will the kids enjoy dinner and clamor for more, but you'll also feel good about providing them something nutritious!
The benefits of chicken
This recipe calls for chicken breast strips, but it's also delicious with chicken thighs! Chicken is a wonderful protein source for kids. 3 ounces of chicken contains about 25 grams of protein. A day's worth of protein isn't required for children. 0.5 grams per pound of body weight is a decent rule of thumb. As a result, a 50-pound youngster requires only about 25 grams of protein.
Chicken, unlike plant-based proteins, contains all of the essential amino acids that we need to survive. Muscles, cells, organs, and tissues in our bodies are made up of essential amino acids. We can create non-essential amino acids on our own, but essential amino acids must be obtained from food. Kids must consume a wide variety of plants to obtain these nutrients from plant sources (or soy). Which is great, but it's also lovely to be able to eat chicken and know that everything is there.
Chicken is also a good source of other vitamins and minerals that children need as they grow. Vitamin B6, niacin, and selenium, all of which are contained in chicken, are essential for development and maintenance.
Ingredients
1 1/4 tablespoon olive oil
1 1/4 cup panko (Japanese bread crumbs)
2 ounce Parmesan cheese
1 teaspoon oregano, dried
1/4 teaspoon black pepper, ground
1/4 teaspoon salt
1 large egg
1 tablespoon mustard, dijon
2 tablespoon water
1/3 cup flour, all-purpose
1 pound chicken breast
1/2 cup Greek yogurt, plain
2 tablespoon mustard, dijon
1 tablespoon honey
Serve With
1 cup brown rice, raw
2 medium carrot
2 stalk celery
2 cup grapes
Instructions
Preheat the oven to 400 degrees Fahrenheit. Using parchment paper or olive oil, grease a baking sheet.
Cook the rice according to the package directions.
In a skillet, heat the oil over medium heat. When the pan is heated, add the panko breadcrumbs and toast them lightly. 5 minutes of continual stirring until lightly browned
Remove the pan from the heat and ladle the contents onto a plate. Combine the shredded Parmesan, oregano, pepper, and salt in a mixing bowl. Toss everything together gently and set it aside.
In a medium sized mixing bowl, whisk together the egg, mustard, and water until well incorporated; set aside.
In a second, similar-sized dish, add flour.
Place the flour, egg, breadcrumbs, and the prepared baking dish in order of dredging: flour, egg, breadcrumbs, and finally the covered chicken onto the prepared baking dish.
Chicken should be cut into strips. Dip each strip in flour, then egg, and finally panko, gently pressing the mixture onto the chicken. Place on a baking pan to cool. Using frying spray, coat the chicken strips. Bake for 15 minutes, or until the middle is no longer pink.
In a separate bowl, whisk together the yogurt, Dijon, and honey while the chicken cooks. Keep covered in the refrigerator until ready to use as a dipping sauce.
Carrots and celery should be cut into sticks.
Serve the chicken with rice, vegetable sticks, and grapes on the side.
Nutrition
Calories: 601kcal | Carbohydrates: 81g | Protein: 40g | Fat: 12g | Saturated Fat: 4g | Cholesterol: 137mg | Sodium: 395mg | Fiber: 5g | Sugar: 19g
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