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Baked Chicken Strips with Mango Salad

No need to order when you can make these delicious baked chicken strips with a mango side salad in about 30 minutes.

Directions

Preheat oven to 400°F.
Place an oiled wire rack on a baking sheet.
Put flour, eggs and bread crumbs in separate bowls. Stir seasonings and poppy seeds into bread crumbs.
Coat each chicken piece with flour, then egg, then bread crumbs. Place on rack.
Spray strips lightly with vegetable oil and season with pepper.
Bake for 25 minutes.
For salad, combine mangoes, red pepper and onion. Top with fresh parsley or cilantro, and sprinkle with lime juice.

Best Health Magazine, January/February 2009

Ingredients 1 tsp (5 mL) each garlic powder, ground black pepper and poppy seeds
1 lb (500 g) skinless, boneless chicken breasts, cut lengthwise into thin strips
1/4 cup (50 mL) whole-wheat flour
2 eggs, lightly beaten
1 cup (250 mL) whole-wheat bread crumbs
handful parsley or cilantro, chopped
2 Tbsp (30 mL) red onion, chopped
1 lime, juiced
2 mangoes, cubed
1 red pepper, chopped

Nutritional Information

Serves 4.

Per serving:
406 calories
38 g protein
7 g fat (2 g saturated fat)
49 g carbohydrates
6 g fibre
178 mg cholesterol
321 mg sodium

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