Coconut Chicken Fingers

Makes 4 Servings

 

Ingredients

 

1 pound boneless skinless chicken breast, sliced widthwise into 12 to 14 strips
1/3 cup shredded unsweetened coconut
1/3 cup panko bread crumbs
2 tablespoons ground flax seed
1 tablespoon sugar
1/4 teaspoon salt
1 large egg, beaten
2 tablespoons peanut oil, divided

 

Directions

 

Place the coconut, bread crumbs, flax seed, sugar, and salt in a medium bowl and stir to combine.  Place the egg in a separate bowl.  To bread the chicken, dip the strips in the egg, then coat well in the coconut mixture.  Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat.  Add the chicken and cook 5 to 6 minutes.  Add the remaining oil, flip the chicken strips, and cook until the meat is no longer pink, an additional 5 to 6 minutes.

 

Nutrition Information per Serving


310 calories, 17g fat, 6g saturated fat, 290mg sodium, 12g carbohydrate, 2g fiber, 27g protein

TIP:
Cross-contamination can occur when juices from raw meat, fish or poultry come in contact with other foods. At the checkout counter, pack your meat, fish and poultry in a separate plastic shopping bag so the juices can't leak and contaminate other foods during the drive home. Also, check to see if your grocer collects used plastic shopping bags for recycling.    » more
 
TIP:
If the chicken breast halves are thick at one end, use a meat mallet to pound the chicken to a uniform thickness. Reduce the cooking time accordingly.    » more
 
Recipe by Liz Weiss, MS, RD. Liz Weiss is an award-winning journalist and registered dietitian specializing in health, nutrition and culinary communications.    » more
 
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