Baked Chicken Strips with Mango Salad
No need to order when you can make these delicious baked chicken strips with a mango side salad in about 30 minutes.
Ingredients
1 tsp (5 mL) each garlic powder, ground black pepper and poppy seeds
1 lb (500 g) skinless, boneless chicken breasts, cut lengthwise into thin strips
1/4 cup (50 mL) whole-wheat flour
2 eggs, lightly beaten
1 cup (250 mL) whole-wheat bread crumbs
handful parsley or cilantro, chopped
2 Tbsp (30 mL) red onion, chopped
1 lime, juiced
2 mangoes, cubed
1 red pepper, chopped
1 lb (500 g) skinless, boneless chicken breasts, cut lengthwise into thin strips
1/4 cup (50 mL) whole-wheat flour
2 eggs, lightly beaten
1 cup (250 mL) whole-wheat bread crumbs
handful parsley or cilantro, chopped
2 Tbsp (30 mL) red onion, chopped
1 lime, juiced
2 mangoes, cubed
1 red pepper, chopped
Directions
- Preheat oven to 400°F.
- Place an oiled wire rack on a baking sheet.
- Put flour, eggs and bread crumbs in separate bowls. Stir seasonings and poppy seeds into bread crumbs.
- Coat each chicken piece with flour, then egg, then bread crumbs. Place on rack.
- Spray strips lightly with vegetable oil and season with pepper.
- Bake for 25 minutes.
- For salad, combine mangoes, red pepper and onion. Top with fresh parsley or cilantro, and sprinkle with lime juice.
Nutritional information
Serves 4.
Per serving:
406 calories
38 g protein
7 g fat (2 g saturated fat)
49 g carbohydrates
6 g fibre
178 mg cholesterol
321 mg sodium
