Wednesday, November 16, 2011

Chicken Fingers أصابع الدجاج

Chicken Fingers
With sweet, spicy chipotle-honey, these fingers are a unique and delicious twist on an old favorite

Whether shaped like nuggets, stars, crowns, or fingers, deep-fried chicken bites do a major disservice to one of the planet's best sources of protein. Let the restaurant coat it in one of their special sauces and you could be downing nearly a full day's worth of calories on a food designed for children. In fact, Chili's popular Crispers pack in more calories than a dozen Fresco Beef Tacos from Taco Bell and more sodium than 24 small bags of Lay's potato chips. Make the switch to this oven-fried version once a week and you'll shed 25 pounds in a year.

  • 1 lb boneless, skinless chicken tenders
  • Salt and black pepper to taste
  • 3 egg whites, lightly beaten
  • 2 cups panko bread crumbs
  • 2 Tbsp Dijon mustard
  • 1 tsp chipotle pepper puree
  • 1 Tbsp honey

  1. Preheat the oven to 450°F. Season the chicken with salt and pepper. Place the egg whites in a shallow bowl. Place the crumbs on a plate and season those, too. Dip the chicken tenders into the egg, then toss in the crumbs, being sure to coat fully.
  2. Place the breaded chicken pieces on a baking sheet coated with nonstick cooking spray and bake for 10 to 12 minutes, until the crumbs have browned and the chicken is firm.
  3. Combine the mustard, chipotle, and honey in a large bowl. Toss the cooked chicken tenders in the mixture so they are all evenly coated with the spicy-sweet sauce.

Panko bread crumbs

Most oven-fried foods lack the satisfying crunch that comes with a long soak in bubbling fat. But trade in your blue canister of flavorless bread crumbs for this Japanese variety and you'll have the delicious crust of fried chicken without all the calories. Panko bread crumbs are coarse and flat, which provides an enduringly crunchy crust on any food they coat.