Crispy Parmesan Chicken Tenders

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What you'll need

  • 4 4-ounce skinless chicken breasts
  • ⅓ cup fresh whole-wheat bread crumbs
  • ¼ cup grated Parmesan cheese
  • ⅛ teaspoon cayenne pepper
  • 2 egg whites
  • 1 tablespoon water
  • Olive oil spray
  • 2 cups homemade marinara sauce

How to make it

  1. Preheat oven to 375° F.

  2. Spray baking sheet with olive oil spray.

  3. Combine bread crumbs, Parmesan and cayenne pepper in a plastic bag.

  4. Cut each chicken breast into three to four strips.

  5. Combine egg whites with 1 tablespoon water.

  6. Dip chicken strips in egg white mixture, then shake in Parmesan mixture, and place on baking sheet. Do not crowd.

  7. Spray breaded chicken with olive oil spray.

  8. Bake for 20 minutes until browned and crispy. Serve with ½ cup homemade marinara sauce.

Nutritional Information

Serving size: 4 chicken strips and ¼ cup marinara sauce

Exchanges: 4 lean protein, 1 carbohydrate
Calories 180
Calories from fat 40
Total fat 4.5 g
     Saturated fat 1.5 g
     Trans fat 0 g
Cholesterol 65 mg
Sodium 170 mg
Total carbohydrate 5 g
     Dietary fiber 1 g
     Sugars 0 g
Protein 28 g




Disclaimer: The experiences and suggestions recounted in these articles are not intended as medical advice, and they are not necessarily the "typical" experiences of families with a child who has type 1 diabetes. These situations are unique to the families depicted. Families should check with their healthcare professionals regarding the treatment of type 1 diabetes and the frequency of blood glucose monitoring.