We’ve all had them before either in a restaurant or those boxed frozen ones. I’m talking about chicken fingers…or as I like to call them, chicken strips. I mean, chickens DO NOT have fingers so where the heck that name came from I’ll never know. Either way, whatever you want to call them, everybody loves them…especially the kiddos. Now, I can’t speak from experience because I don’t have kids, but I can say they are husband approved 🙂 With a little bit of extra time you can have your own delicious chicken strips that taste SO much better, are gluten free and baked, not fried!
Just check out the ingredients in this popular frozen brand. Sure, they are easy to pop in the oven but look at that long list of ingredients in the breading (sugar?? really??), let alone the chicken which they’ve added “natural flavourings” to.
Let’s not waste anymore time!
First thing, you need to preheat your oven to 350F. Now, you’ll need to gather your ingredients:
1 lb boneless, skinless, chicken breast cut into strips
1/2 cup gluten free flour blend or flour of your choice
1 whole egg plus a few tablespoons of water or milk
1/2 cup gluten free bread crumbs
Generous amount of your favourite spices. I used a mixture of S&P, seasoning salt, garlic powder and Mrs. Dash Original.
You will need 3 bowls or shallow dishes. In the first one add the flour, in the second one add the egg and water or milk and whisk, in the third one add the bread crumbs and spices and mix well. Place your chicken breast strips on the left side of the bowls and a baking sheet lined with parchment paper on the right side. This is your assembly line! You simply start with a piece of chicken, dip it in the flour, shake off excess; dip it in the egg mixture, let the excess drip off; then into the breadcrumb/spice mixture, again shaking off any excess and then lay it on the baking sheet. Repeat until all your chicken is coated.Bake in the oven for about 15 minutes (depending on how thick you sliced your strips), flipping once halfway through.
Nutritional Info for 1 serving (about 4oz of chicken)
218 Calories, 20g Carbs, 3g Fat, 31g Protein, 450mg Sodium, 0g Sugar