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Chef Lizzie: Italian Chicken Fingers

Everybody loves chicken fingers! Try this healthy, tasty twist on Italian Chicken Fingers from Chef Lizzie's FIT kitchen. The flavor is so amazing that you won't need ketchup or dip.

Plus, there's a bonus recipe for Chef Lizzie's roasted veggies. They make a great side dish.

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Remember to always get your parent's permission and help when it comes to using the oven or knives. These recipes make enough food for four people.

 

Italian Chicken Fingers

INGREDIENTS:

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)

PREP:

  • Preheat oven to 400 degrees.
  • Put aluminum foil on a baking sheet.
  • Scramble egg in a bowl.
  • Pour bread crumbs and cheese into a large zip-top plastic bag.
  • Dip chicken pieces in egg to coat them. Place chicken into the bag and seal it so it won't leak. Gently shake the bag to coat chicken with bread crumbs.
  • Remove chicken from bag and place chicken on the baking sheet.

BAKE:

Chef Lizzie says: Remember to put on your oven mitts before putting anything in or taking anything out of the oven.

Put chicken in the oven. Bake for 20 minutes.

SERVE:

Try squeezing fresh lemon or lime juice on tenders before eating for some extra flavor and zing!

 

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

1 teaspoon dried rosemary or oregano (optional)

PREP:

Chef Lizzie says: Ask your parent's permission or get help to peel and cut veggies.

  • Preheat oven to 400 degrees. 
  • Put aluminum foil on a baking sheet.
  • Peel carrots and 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 the slices.
  • Toss veggies with olive oil and a couple of pinches of salt and pepper. Add the rosemary or oregano now, if you wish.
  • Arrange veggies in a single layer on pan.

BAKE:

Chef Lizzie says: Remember to put on your oven mitts before putting anything in or taking anything out of the oven.

Put the pan in the oven and roast the veggies for 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 you put them back in the oven after stirring, put the chicken fingers in the oven too, on a different rack. They can bake together for 20 minutes.

WebMD Medical Reference

Reviewed by Kathleen Zelman on March 16, 2012