Eat– for Good Health

If you need to bring something healthy and low calorie to a Super Bowl party, consider making Almond Crusted Chicken Fingers with chili sauce.  You might even add some steamed broccoli!  The entire one-serving plate below is 200 calories.  This complete farmer’s market meal costs under $8 with all the ingredients.  Chicken sells for $1.78 at Sprouts.   Compared to a typical fast food place, serving food of lesser nutritional value and damaging to our health and planet due to transportation, pesticides and hormones, a farmers’ market menu costs less (than four meals at Burger King for instance, even when two come off the kiddie menu.)  Eating local, sustainably raised and nutrient dense food isn’t just for wealthy gourmets.  We are self reliant women who only need simple skills to make delicious food.

Almond-Crusted Chicken Fingers Recipe
Ingredients for 4 servings:
  • Canola oil cooking spray
  • 1/2 cup sliced almonds
  • 1/4 cup whole-wheat flour
  • 1 1/2 teaspoons paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dry mustard
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground pepper
  • 1 1/2 teaspoons extra-virgin olive oil
  • 4 large egg whites
  • 1 pound chicken tenders
  1. Preheat oven to 475°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
  2. Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.
  3. Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.
  4. Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.

13 thoughts on “Eat– for Good Health

  1. Reba Studebaker

    Kathleen, that is true most of the time. Your soup yesterday was fabulous by the way. You were a trooper to make Oprah’s favorite Celery Root Soup with Granny Smith Apples and Chives. How long did it take you to make it?

  2. Kathleen Rowland

    Next time, I will know where to buy celery root– Sprouts had it. Cooking time after assembling ingredients took an hour and ten minutes.

  3. Mary Alice Tallmadge

    Kathleen, you were sweet to send containers home for husbands. Rob loved it. I did, too. From the name of the soup, I was actually thinking it might taste like applesauce. The Apples are just little cubes that float on top. I would have sworn it tasted like heavy cream, but it was the cashews.

  4. Kathleen Rowland

    Crazy huh? That was rather time consuming, making the “cashew cream” by soaking whole raw cashews in water, rinsing them the next day, and throwing them into the blender with just enough cold water to cover them. There were odd steps involved to make it.

  5. Kathleen Rowland

    Heck, yeah. But to get that fancy gourmet look, the dark dots looked unusual. My husband wants me to make it again sometime. I promised I would, maybe as a first course for our Easter dinner. I don’t actually like spending this much time on something! I was just curious.

  6. Pinky Heatherton

    I’m growing herbs tomatoes on my apartment balcony. It’s more fun than it is economical, but I am becoming a wizard with your recipes. Thank goodness they’re easy.

  7. Kiwana Jones

    As I pile my plates high with low calorie, high fiber vegetables and fruits, the deck-of-cards size protein portions are plenty. It hasn’t been hard to stay disciplined. Staying on tack does give me a feeling of self respect.

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