Our Favorite Chicken Fingers

by Jen on September 15, 2011

Hello!  How are you?  It’s finally going to be warm today!  The past 3 days have been so cool.  I even ordered a Pumpkin Spice Latte yesterday just to warm me up.  However, I’m not sure what all the fuss is about, it wasn’t that great.  Perhaps I should have gotten it with whipped cream??  I’m pretty sure whipped cream makes everything taste better 😉

Our family doesn’t go out for dinner very often.  The biggest reason being…..3 boys under 6.  I think that’s a pretty darn good reason.  The second reason….it can be expensive for a family of 5 to eat out.  But the last (and most important) reason…..my at home cooking is like eating at a restaurant 😉

However, on our annual trip to a restaurant, what is the one thing the boys always order?

Chicken Fingers.  They love chicken fingers, especially dipped in ketchup and plum sauce.  But the chicken fingers at restaurants are usually heavily breaded and then fried, which I why I vowed to find a healthy recipe for chicken fingers.  And indeed I did.

Clean Eating Chicken Fingers


(Adapted from The Eat Clean Diet Cookbook 2 by Tosca Reno)
Prep Time: 10 minutes
Cook  Time: 20 minutes
3 boneless, skinless chicken breasts
1/2 cup corn flour
1/4 cup corn meal
1 tsp chili powder
1 tsp garlic powder
1/2 tsp onion powder
1/2 tsp smoked paprika
1/2 tsp ground mustard
1/2 tsp white pepper (can substitute black pepper)
1/2 tsp cumin
1/2 tsp oregano
1/8 tsp cayenne
1/4 tsp sea salt
2 egg whites
3 Tbsp low-fat milkInstructions:
Preheat oven to 450oF.  Line a baking sheet with foil and spray with non-stick cooking spray.

Cut chicken breasts into strips and set aside.  In a medium bowl, combine all ingredients from corn flour to salt.  In a small bowl, whisk together egg whites and milk.

Working with one chicken strip at a time, lightly coat chicken strip in flour mixture, then dip in egg mixture, then dip back into flour mixture and coat well.  Gently shake off any excess and place on prepared baking sheet.  Repeat with remaining chicken strips until all are coated.

Bake in preheated oven for 15 – 20 minutes, until golden brown and cooked through.


Just look at that crispy coating!  These chicken fingers get their crispiness by dipping them in the flour mixture first, then the egg, then the flour again.  I absolutely love the seasonings of these chicken fingers.  You can taste the flavourful smoked paprika combined with the subtle oregano.  Of course, my kids don’t have quite the appreciative palate, so they drench theirs in gobs of plum sauce.  This meal pairs wonderfully with homemade oven fries and a colourful veggie such as broccoli.



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{ 4 comments… read them below or add one }

1 Jen Riley September 15, 2011 at 3:06 pm

Looks good Jen! What's plum sauce? I've never heard of it before.


2 Mom vs. the boys September 15, 2011 at 8:37 pm

you are raising some healthy boys! good for you!


3 Cami September 16, 2011 at 4:36 am

What does "warm" and "cold" mean to you – temp wise? hehe 🙂

I haven't tried pumpkin latte. I think I tried some pumpkin drink at Dunkin a few months ago and HATED it. It was so sweet. Can't remember what it was. BLEH. Glad you enjoy yours tho 🙂

Yummy chicken, too!!

<3-Cami from First Day of My Life


4 Amy September 16, 2011 at 5:50 am

I'm curious as to what plum sauce is, too. It sounds yummy. And I am so going to try these this weekend.


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