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Name: Spicy Chicken Fingers
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 4
Cuisine: American
Ingredients: 1/2 c Egg beaters 99% egg; 1 1/2 c Kellogs Cornflakes Crumbled; 1 1/2 lb Fat-free chicken tenders; 1 1/2 ts Cajun seasoning

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INGREDIENTS

1/2 c Egg beaters 99% egg
1 1/2 c Kellogs Cornflakes ; Crumbled
1 1/2 lb Fat-free chicken tenders
1 1/2 ts Cajun seasoning

Servings

INSTRUCTIONS

1. Preheat oven to 425 degrees. 2. Line backing sheet with foil and lightly spray with nonfat cooking spray. 3. Pour egg substitute into small bowl. 4. Combine cornflake crumbs and Cajun seasoning on large plate. 5. Dip chicken tenders in egg substitute and then roll in crumb mixture until coated on all sides; place on prepared baking sheet. 6. Bake in preheated oven 15 minutes, until crisp and cooked through. Great served with ketchup, barbecue sauce, or honey-mustard sauce! Serves: 4 Nutrition per serving =46at 0, Calories 284, Carbohydrate 25 grams, Cholesterol 106 milligrams, Dietary =46iber <1 gram, Protein 40 grams, Sodium 810 milligrams Exchanges: 1-2/3 starch, 5 meat >From: Danie Per serving: 237 Calories; 2g Fat (9% calories from fat); 42g Protein; 9g Carbohydrate; 99mg Cholesterol; 340mg Sodium =46ood Exchanges: 1/2 Starch/Bread; 6 Lean Meat Recipe by: Fat Free Living, Jyl Steinback Posted to EAT-LF Digest by "Ellen C." on Feb 7, 1998

NOTES

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Spicy Chicken Fingers

1/2 c Egg beaters 99% egg
1 1/2 c Kellogs Cornflakes Crumbled
1 1/2 lb Fat-free chicken tenders
1 1/2 ts Cajun seasoning

1. Preheat oven to 425 degrees.    2. Line backing sheet with foil and lightly spray with nonfat cooking  spray.    3. Pour egg substitute into small bowl.    4. Combine cornflake crumbs and Cajun seasoning on large plate.    5. Dip chicken tenders in egg substitute and then roll in crumb mixture  until coated on all sides; place on prepared baking sheet.    6. Bake in preheated oven 15 minutes, until crisp and cooked through. Great  served with ketchup, barbecue sauce, or honey-mustard sauce!    Serves: 4    Nutrition per serving    =46at 0, Calories 284, Carbohydrate 25 grams, Cholesterol 106 milligrams,  Dietary =46iber <1 gram, Protein 40 grams, Sodium 810 milligrams    Exchanges: 1-2/3 starch, 5 meat    >From: Danie <danie@cheerful.com>    Per serving: 237 Calories; 2g Fat (9% calories from fat); 42g Protein; 9g  Carbohydrate; 99mg Cholesterol; 340mg Sodium =46ood Exchanges: 1/2  Starch/Bread; 6 Lean Meat    Recipe by: Fat Free Living, Jyl Steinback    Posted to EAT-LF Digest by "Ellen C." <ellen@elekta.com> on Feb 7, 1998

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Nutrition

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Serving Size: 1 Serving (241g)
Recipe Makes: 4

Calories: 595
Calories from Fat: 241 (41%)

Amt Per Serving		% DV

	Total Fat 26.8g	36 %
	Saturated Fat 5.6g	28 %
	Monounsaturated Fat 10.9g
	Polyunsanturated Fat 5.8g
Cholesterol 68.9mg		21 %
Sodium 1061.5mg		37 %
Potassium 396.5mg		10 %
Total Carbohydrate 62.2g		18 %
	Dietary Fiber 3g	12 %
	Sugars, other 59.2g
Protein 27.6g		39 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 595

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