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Baked Chicken Fingers

Unprocessed bran and wheat germ are rich in fiber and vitamins; flax seed has heart-healthy omega-3s. Find them at health-food stores or in the cereal aisle of many supermarkets.

  • prep: 20 mins
    total time: 35 mins
  • servings: 4

Ingredients

  • 1/2 cup wheat germ
  • 1/2 cup unprocessed bran
  • 1/4 cup plain dried breadcrumbs
  • 2 tablespoons ground flax seed
  • 2 tablespoons grated Parmesan
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • Coarse salt and ground pepper
  • 1 tablespoon olive oil
  • 2 large eggs
  • 1 1/2 pounds chicken tenders (about 16)
  • Barbecue sauce, for serving (optional)

Directions

  1. Step 1

    Preheat oven to 450 degrees. In a food processor, combine wheat germ, bran, breadcrumbs, flax seed, Parmesan, onion and garlic powders, 1 1/2 teaspoons salt, and 1/4 teaspoon pepper; pulse to combine. Add oil; pulse to combine. Transfer crumb mixture to a large bowl.

  2. Step 2

    Set a wire rack on a rimmed baking sheet. In a shallow bowl, lightly beat eggs. Dip chicken in eggs (allowing excess to drip off), then dredge in crumb mixture, patting to adhere. Place on rack, and transfer to oven.

  3. Step 3

    Bake until chicken is opaque throughout, 12 to 14 minutes. Serve with barbecue sauce, if desired.

Source
Everyday Food, January 2008

Reviews (5)

  • 1 Aug, 2011

    This is an awesome recipe! My kids love it and it's healthy for them and me. Easy to make too! Enjoy!

  • 8 Jan, 2010

    Just made this for my husband and son and got my first complaints about a dish ever! Neither liked the breading. Personally, I found it too 'eggy' even after allowing the excess to drip off. I'll try this again because the cooking technique worked very well, but I'll probably use buttermilk and decrease the wheat germ and bran.

  • 13 Aug, 2009

    I didn't have unprocessed bran, so I blended some raisin bran cereal (removed the raisins, of course!) and they turned out delicious!

  • 23 Jan, 2009

    I didn't have unprocessed bran (and do not necessarily advocate eating it) so I substituted 1/2 c. ground sprouted whole wheat flour. I am sure unsprouted WW flour would work as well. I omitted flax also, and used white pepper so that the kids who think they don't like pepper couldn't see it. We all loved it.

  • 12 Jan, 2009

    My family liked this recipe and had no idea that it was healthy for them.