BETTER THAN FRIED CHICKEN FINGERS
Add ketchup instead of soy sauce and kids will think they're fried chicken nuggets; you will, too.
(Number of Powerfoods: 3)
2/3 CUP LOW-SODIUM SOY SAUCE
6 TABLESPOONS RICE WINE VINEGAR
7 TABLESPOONS WATER 3 SCALLIONS, SLICED
2½ TABLESPOONS SUGAR
1 TABLESPOON GRATED FRESH GINGER 1½ TEASPOONS TOASTED SESAME
OIL
½ TEASPOON CRUSHED RED-PEPPER FLAKES
1½ P OUNDS BONELESS, SKINLESS CHICKEN BREASTS
2 EGG WHITES
3/4 CUP WHOLE GRAIN PASTRY FLOUR
3 TABLESPOONS SESAME SEEDS, TOASTED1. Combine the soy sauce, vinegar, 6 tablespoons of water, scallions, sugar, ginger, oil, and red-
pepper flakes in a medium bowl. Transfer 1/3 cup of the sauce to a large bowl. Cover and refrigerate
the remaining sauce.
2. Cut the chicken into %-inch-wide strips. Add the chicken to the sauce in the large bowl. Toss well
to coat. Allow to marinate for 15 minutes.
3. In a medium bowl, beat the egg whites and remaining 1 tablespoon of water. In another bowl,
combine the flour and sesame seeds. Preheat the oven to 350°F. Coat a baking sheet with cooking
spray.
4. Dip the chicken strips into the egg mixture and then into the flour mixture, shaking off the excess.
Place on a baking sheet. Spray the chicken with cooking spray. Bake for 5 minutes, remove from the
oven, and turn the chicken. Spray the other side and bake for 5 minutes longer or until golden brown
and cooked through. Serve with the refrigerated soy sauce dip.
Makes 10 servings.
Per serving: 150 calories, 17 g protein, 13 g carbohydrates, 3.5 g fat (0.5 g saturated), 700 mg
sodium, 1 g fiber
Fattiest Party Finger Foods
If it's breaded, fried, or swimming in mayo, stay clear.