Crispy Chicken Fingers

Kids will love these tasty chicken strips on their own. For an older crowd, they’re great served with Baby Greens and Grilled Asparagus with Shallot Vinaigrette (page 224) or Mango Salsa (page 227). You can season the breadcrumb mixture with any of your favorite herbs or spices. TIP: If you can’t find dried whole-wheat bread crumbs, make your own: Toast a slice or two of whole-wheat bread and pulse in a food processor until fine crumbs form. (The South Beach Diet Super Quick Cookbook)

Good

% Daily Values based on a 2,000 calorie diet

Step 1

Place the chicken breasts between 2 pieces of parchment or waxed paper. Using a meat pounder or small heavy skillet, pound to an even ½-inch thickness. Cut the chicken across the grain into 16 (¾-inch-wide) strips.

Step 2

In a shallow bowl, whisk the eggs. In a separate shallow bowl, combine the bread crumbs, flour, salt, and pepper. Working 1 piece at a time, dip both sides of the chicken strips into the egg mixture and then into the crumb mixture, patting to help the coating adhere. Place the strips on a wire rack as you work.

Step 3

In a large (12-inch) nonstick skillet, heat the oil over medium heat until very hot but not smoking. Add the chicken strips and cook until golden brown and crisp on the outside and juicy on the inside, about 4 minutes per side. Serve hot with lemon wedges for squeezing.