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RELATED RECIPES
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Chicken Fingers
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40 minutes
4 servings
Adjust servings
dairy-free
(?)
Has dairy from:
chicken tender
gluten-free
(?)
Has gluten from:
all-purpose flour
panko bread crumb
chicken tender
kid friendly
has meat
(?)
Has meat from:
chicken tender
has pasta
has seafood
mediterranean
(?)
Not Mediterranean due to:
chicken tender
vegan
(?)
Not vegan due to:
egg (large)
chicken tender
vegetarian
(?)
Not vegetarian due to:
chicken tender
pescetarian
(?)
Not pescetarian due to:
chicken tender
paleo
(?)
Not paleo due to:
all-purpose flour
panko bread crumb
chicken tender
This recipe has no customizations.
 
Nutrition to Balance
This recipe has Calories as 121% and Sodium as 89.4% (as a percentage of RDA).
 
You'll likely need to take these into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 4.5% of RDA
• Calories: 121% of RDA
• Carbs: 19.7% of RDA
• Fat (total lipid): 62.7% of RDA
• Fiber: 14.0% of RDA
• Fructose: 0.1% of RDA
• Protein: 31.1% of RDA
• Sodium: 89.4% of RDA
• Sugar: 2.4% of RDA
• Vitamin A (IU): 17.4% of RDA
• Vitamin B6: 35.8% of RDA
• Vitamin C: 0.0% of RDA
• Iron: 6.4% of RDA
• Magnesium: 12.4% of RDA
• Manganese: 0.9% of RDA
• Niacin: 1.3% of RDA
• Potassium: 2.1% of RDA
• Zinc: 3.3% of RDA
If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
 
INGREDIENTS
Amount
Measure
Ingredient
 
1/3
cups
can substitute flour of choice for breading.
 
1/2
tsp
divided.
 
2
whole
 
1 1/3
cups
preferably whole wheat.
 
1
tsp
 
1/8
tsp
 
5
tsp
or any high heat oil.
 
1
lb
 
 
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PREPARATION
1.
Preheat oven to 400 degrees F. Coat a large baking sheet with cooking spray or brush lightly with oil.
2.
Mix flour with 1/4 teaspoon salt in a shallow dish.
3.
Beat eggs in a second shallow dish. Set next to the flour.
4.
Stir breadcrumbs, paprika, garlic powder and the remaining 1/4 teaspoon salt in a third shallow dish. Drizzle oil over the breadcrumb mixture and then mix thoroughly with a fork until all of the oil and spice coats the breadcrumbs. Set to the side of the egg mixture.
5.
Use one hand for dry ingredients and one for wet ingredients while dredging the tenders. Dip a chicken tender in the flour mixture, turning to coat completely. Dip into the eggs, coating completely. Press into the breadcrumb mixture, turning to coat completely. Set on the prepared baking sheet. Continue with the remaining tenders one at a time. Discard any left-over dredging mixtures.
6.
Transfer the baking sheet of breaded tenders into the oven and bake until the chicken is cooked through, 22 to 25 minutes.
 
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
 
A partially gluten-free variant of this recipe can be made to reduce the amount of gluten. Just substitute gluten-free all-purpose flour for all-purpose flour.
2.
Make it Wheat Free!
 
A partially wheat-free variant of this recipe can be made to reduce the amount of wheat. Just substitute gluten-free all-purpose flour for all-purpose flour.
 
NUTRITION
This recipe has the following nutrient totals:
Calories 1828
Protein 26.2 g
Carbohydrates 40.7 g
Iron 1.15 mg
Fiber 2.95 g
Calcium 44.6 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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