http://kidshealth.org/parent/recipes/mealtime_makeover/m_chicken_fingers.html#cat20582

Mealtime Makeover: Chicken Fingers

 

Use boneless, skinless chicken with high-fiber cereal and an egg substitute to make a healthier version of this favorite kids' meal. You can make it in batches and freeze it for reheating for future meals. It goes great with a cup of skim milk and cut-up veggies.
Prep time: 10 minutes
Ingredients:
This Recipe:

• 1 4-oz. boneless, skinless chicken breast, rinsed, patted dry, and sliced into strips or 4 1-oz. boneless, skinless chicken tenders
• ¼ c. egg substitute or skim milk
• 1/3 c. flaked, high-fiber cereal, crushed

Traditional Recipe:

• 3 oz. cooked chicken fingers, typical fast food preparation

Directions:

1. Preheat oven to 350º F (176º C).
2. Dip chicken strips into egg substitute or skim milk.
3. Roll dipped chicken in high-fiber cereal to coat.
4. Place coated strips on non-stick baking sheet.
5. Bake for 18 to 20 minutes, turning after 9 minutes, until chicken is done (white, not pink, inside).

Serves: 1
Serving size: 1 chicken breast
Nutritional analysis (per serving):

This Recipe	Traditional Recipe
227 calories	255 calories
30 g protein	15 g protein
3 g fat	15 g fat
0.8 g sat. fat	3 g sat. fat
20 g carbohydrate	15 g carbohydrate
8 g fiber	0 g fiber
75 mg cholesterol	75 mg cholesterol
239 mg sodium	670 mg sodium
44 mg calcium	2 mg calcium
10 mg iron	4 mg iron
185 mcg folic acid	n/a mcg folic acid

Note: Analysis may vary depending on ingredient brands used.
Reviewed by: Mary L. Gavin, MD