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Kids' Recipe: Italian Chicken Fingers

Everybody loves chicken fingers! Parents, here's a healthy, tasty twist on Italian Chicken Fingers from Chef Lizzie's FIT kitchen. This recipe is super easy; try enlisting your kids' help to make it. The flavor of the chicken fingers is so amazing that your family won't need ketchup or dip. Roasted veggies make a great side dish.

INGREDIENTS:

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How to Make Healthy Eating Easy

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1 package boneless, skinless chicken tenderloins

1 egg

1 cup Italian bread crumbs

1/4 cup parmesan cheese (Chef Lizzie likes to use freshly grated Parmigiano-Reggiano cheese.)

Pinch salt

PREP:

Preheat oven to 400 degrees.

Scramble egg in a bowl.

Pour bread crumbs, cheese, and salt into a large zip-top bag.

Using tongs, coat chicken pieces in egg then place chicken into the bag. Seal bag. Gently shake the bag to coat chicken with bread crumbs.

Remove chicken from bag with tongs and place chicken on a foil-lined baking sheet. 

BAKE:

Bake for 20 minutes.

SERVE:

Before serving, squeeze fresh lemon (or lime) juice on tenders.

YIELD:

4 servings

 

Roasted Vegetables

INGREDIENTS:

4 carrots

4 or 5 red-skinned potatoes

1 medium sweet (Vidalia) onion

1 to 2 tablespoons extra-virgin olive oil

Sea salt and cracked black pepper, to taste

Optional: 1 teaspoon dried rosemary or oregano

PREP:

Preheat oven to 400 degrees.

Line a rimmed baking sheet with foil for easy cleanup.

Peel the carrots. Cut them diagonally into 1-1/2-inch slices.

Rinse and dry the potatoes. Keep the skin on. Cut them into 1-1/2-inch cubes.

Peel the onion. Cut it into quarters. Separate some of the slices.

Toss veggies with olive oil and a pinch of salt and pepper. Add the rosemary or oregano now, if you wish.

Arrange veggies in a single layer on pan.

BAKE:

Roast 15 minutes. Remove pan from oven. Stir veggies around on pan.

Roast another 20 minutes. The veggies should be lightly brown around the edges.

Time-saving Tip: If you are serving the veggies along with the chicken fingers, save time by baking them together. Roast the veggies for the first 15 minutes as you normally would. When placing the veggies back in the oven after stirring, put the chicken in the oven with them on a separate rack. They can bake together for 20 minutes.

YIELD:

4 servings

WebMD Medical Reference

Reviewed by Roy Benaroch, MD on February 06, 2014

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