Email to Filus1217      

Baked Chicken Strips w/ Microwave Green Beans

Source of Recipe

.
Baked Chicken Strips w/ Microwave Green Beans

heart.org/simplecooking.
Reviews rate this recipe 4 of 5 hearts.
Serves 4

This Simple Cooking with Heart recipe is a healthy twist on a kid favorite! It is a simple yet tasty meal that will quickly become a family favorite dinner!

Ingredients:
• 1 lb. boneless, skinless, visible fat removed chicken breasts, cut into 1’’ strips (or chicken tenderloins)
• 1/3 cup whole-wheat flour
• 1/2 tsp. black pepper
• 1/3 cup milk (skim)
• 2 Tbsp. low-fat, low-sodium, grated parmesan cheese
• 1/3 cup quick-cooking oats
• 1 tsp. garlic or onion powder
• 1 lb. fresh green beans, washed, stems discarded
• 1/2 cup water
• 1 tsp. minced garlic, from jar
• 1/4 tsp. black pepper

Directions:
1. Preheat oven to 375.

2. Spray a baking sheet with cooking spray.

3. On a plate or shallow dish, combine flour and pepper.

4. Pour milk into a second shallow dish.

5. In another shallow dish, combine parmesan, oats, garlic/onion powder and paprika/parsley (optional: pulse oat mixture in food processor for 20 second for a finer ?breading?).

6. One at a time, dip chicken strips into flour and turn to coat. Then dip in milk, and then oat mixture, turning until well coated.

7. Place coated strips on to prepared baking sheet.

8. Once all strips are on the baking sheet give a light spray with cooking spray.

9. Bake for 20 minutes until golden-brown and cooked through. (Optional: If you prefer darker brown ?crisply? tenders, turn on the oven?s broiler for the last 2 minutes but keep an eye on the tenders so they don?t burn!)

10. To prepare beans: In a 2-quart microwave-safe dish, place beans, water, garlic and pepper.

11. Cover and microwave on high until beans are crisp-tender (6-8 minutes).

12. Drain excess liquid.

1/4 of recipe equals: Calories 253; Total Fat 4.5 g (Saturated Fat 1.0 g, Trans Fat 0.0 g, Polyunsaturated Fat 1.0 g, Monounsaturated Fat 1.0 g); Cholesterol 77 mg; Sodium 205 mg; Potassium 774 mg; Carbohydrates 24 g; Fiber 5 g; Sugars 4.9 g; Added Sugars 0 g; Protein 30 g