Chicken Fingers (South Beach diet)
3 (6-ounce) boneless, skinless chicken breast halves
1/2 cup whole-wheat bread crumbs
1/2 cup whole-wheat flour
Salt and black pepper
2 tablespoons extra-virgin olive oil
1. Trim excess fat from chicken. Lay pieces on counter; cover with parchment or wax paper. Pound each piece to an even 1/2-inch thickness. Cut each piece into 3 equal strips.
2. Whisk eggs with a pinch of salt in a shallow bowl. In a separate bowl, combine crumbs, flour, salt, and pepper.
3. Working with one piece at a time, dip both sides of strip into egg mixture. Transfer to crumb mixture; pat both sides of chicken with crumbs. Set strips on a wire rack to air-dry.
4. Heat oil in large nonstick skillet over medium heat; add strips and cook, 4 minutes per side, until golden brown and crisp. Serve hot.
27 g protein
16 g carbohydrate
3 g fiber
11 g total fat
2 g saturated fat
157 mg cholesterol
205 mg sodium