Friday Fare, Health

Friday Fare – Healthy Chicken Strips

February 21, 2014

If you are anything like me, chicken strips have been a long-time favorite since you started eating at TGI Friday’s way back when you were a kid (TGI Friday’s have the best chicken strips everrrr).

Unfortunately, most restaurant style chicken strips are coated in white bread breadcrumbs, and deep fried in gallons of oil. Luckily for you, I found a way we can all enjoy chicken strips without having to worry about gaining weight and the possibility of a heart attack a few years down the line (yikes)!

Healthy Chicken Strips

The key components of this recipe are almond flour and unsweetened shredded coconut. I particularly like almond flour because although it is not low in calories, it is higher in protein than most normal flours and gives a delicious and nutty taste to foods. Unsweetened shredded coconut is used in replacement of breadcrumbs as unsweetened shredded coconut contains no sugar and is a healthy source of fats.

This is what you need to make the chicken strips:

Healthy Chicken Strips
Crispy chicken strips so good you won't believe they're healthy πŸ˜‰
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  1. 2 chicken breasts
  2. 3/4 cup almond flour
  3. 1 egg
  4. 3/4 unsweetened shredded coconut
  5. 1/2 tbsp black pepper
  6. 1/2tbsp paprika
  7. 3/4 tbsp garlic salt
  8. 1/2tbsp ground cumin
  9. 3/4tbsp Rachel Ray poultry seasoning (optional)
  1. 1. Pre-heat your oven to 375 degrees farenheit.
  2. 2. Get three bowls and a baking tray lined with aluminium foil; one bowl will contain the unsweetened shredded coconut and almond flour mixed together, one bowl contains the egg (which is whisked first), and the final bowl will contain the seasonings for the chicken.
  3. 3. Cut your chicken into strips and then one by one, rub the chicken into the seasonings bowl and then dip it into the bowl with the egg. Now transfer the chicken to the bowl with the almond flour and unsweetened shredded coconut and make sure to cover the chicken evenly with this mixture.
  4. 4. Place all of your chicken strips after they have undergone step 3 onto you baking tray, making sure the strips are evenly spaced apart. You may need more than one tray depending on how many strips you decide to make!
  5. 5. Spray the chicken strips lightly with some olive oil or coconut oil (I usually use the Pam olive oil although I used to have an actual bottle with a pump on it), and then place them into the oven.
  6. 6. Bake them for 10 minutes, and then turn them over and bake the other side for an additional 10 minutes. I also broil the chicken strips, for about 3-5 minutes on high to give them some color.
Honestly Fitness
And voila! There you have it, delicious and easy to make healthy chicken strips. I normally serve them with some veggies, and if you want a healthy dip to go with the chicken strips, click here.

Healthy Chicken Strips

Nutritional Information per 1 chicken breast which makes around 10 strips
Calories: 521
Carbohydrates: 7.8g
Fat: 31.6g
Protein: 58g
Sugar: 2g
Fiber: 4g
(Disclaimer: These figures are an approximation, numbers could differ depending on the size of the chicken breast, etc).

I hope you all enjoyed the post, and are excited to try the chicken strips out. They are really tasty, and as you can see although they are not low in calories (split them), they are high in protein and low in carbohydrates which is great for days when you are not working out.

Let me know what you think by leaving a comment below πŸ™‚

Honestly yours,

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