Real Food Fast: Walnut Chicken Strips

Image source: JulieVR
Image source: JulieVR

Chicken strips are pretty popular around here. I often make them with Panko, corn flakes, or bashed up crackers, but the addition of finely chopped walnuts provides a nutrient boost along with added nuttiness. These walnut chicken strips are fantastic, the resulting toasted nuts making them a little more enjoyable for the grownups. The boys like them with sweet & sour sauce or honey-mustard for dipping.

If you like, swap the Panko breadcrumbs for crushed corn flake crumbs.

Walnut Chicken Strips

2 large boneless skinless chicken breasts (approx. 400 g)
1 cup Panko (Japanese breadcrumbs)
3/4 cup California walnut halves (about 22 to 24), ground
1/2 tsp salt
1/2 tsp ground black pepper
1/2 tsp ground dried oregano
1/4 cup cream

Preheat oven to 400°F.

Slice chicken breasts diagonally into strips, about 1/2-inch wide. In a large freezer bag, combine Panko, walnuts, salt, pepper and oregano. Close bag and shake well.

Pour cream in a shallow dish. Add a few chicken strips at a time into the cream to moisten; shake off excess cream and transfer to crumb mixture. Seal bag and shake well until strips are fully coated, pressing mixture in. Transfer strips to parchment-lined baking sheet. Repeat until all strips are coated. Discard any remaining cream and coating mixture.

Bake for 15 minutes, or until lightly golden brown, rotating baking sheet halfway through baking. Allow to rest 3 to 5 minutes before serving with your favourite dipping sauce.

Makes 4 servings or approx. 14 chicken fingers.

PER SERVING (3 strips): about 293 cal, 25 g pro, 16 g fat (4 g sat. fat), 11 g carb, 2 g fibre, 66 mg chol, 323 mg sodium. %RDI: 3% calcium, 8% iron, 4% vit A, 0% vit C.


Article Posted 5 years Ago

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