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Baked Chunky Chicken Bits




Source of Recipe


rick


Recipe Introduction


servings 4
points 7


List of Ingredients




1 Tbsp canola oil
1 pound white fish fillets (flounder, cod, etc.) or 1 pound chicken breast fillets
1/4 tsp salt (sea salt if on a corn-free diet*)
1 tsp grated lemon rind
1 egg
1 egg white
1/2 cup 2-percent low-fat milk

Breading mix:

1 cup bread crumbs
1/4 cup Parmesan cheese
1/4 tsp black pepper


Recipe



Preheat oven to 400°F. Spray baking dish with nonstick cooking oil, then coat with canola oil.

Rinse fish or chicken fillets. Pat dry with a paper towel. Lightly sprinkle salt on both sides of fillets.

For fish sticks, carefully cut fillets into long strips. For chicken bits, cut fillets into 1-inch squares.

Place breading mix and grated lemon rind into a small paper bag. On a pie plate, combine egg, egg white and milk, then beat with a whisk or fork until well blended.

Dip fish or chicken pieces into the egg and milk mixture. Place fish or chicken pieces, a few at a time, into bag with breading mix and grated lemon rind, hold bag closed and shake well.

Place coated fish sticks or chicken bits on baking dish. Bake until golden brown, about 12 to 15 minutes.


Nutrition Facts
Calories: 293
Fat: 10g
Cholesterol: 116mg
Carbohydrate: 20g
Protein: 30g