Low Carb, Low Fat Chicken Fingers

Good for Phase 2 South Beach Diet (tm)

Makes 4 servings (2 to 3 strips each)

Try topping a mixed green salad with these tasty strips, or enjoy them with a South Beach Diet™-friendly condiment. If you can't find whole-wheat bread crumbs, make your own: Toast a slice of whole-wheat bread in a 300°F oven until dry, about 10 minutes. Pulse in food processor until fine crumbs form.

3 (6-ounce) boneless, skinless chicken breast halves
2 eggs
1/2 cup whole-wheat bread crumbs
1/2 cup whole-wheat flour
Salt and black pepper
2 tablespoons extra-virgin olive oil


1. Trim excess fat from chicken. Lay pieces on counter; cover with parchment or wax paper. Pound each piece to an even 1/2-inch thickness. Cut each piece into 3 equal strips.
2. Whisk eggs with a pinch of salt in a shallow bowl. In a separate bowl, combine crumbs, flour, salt, and pepper.
3. Working with one piece at a time, dip both sides of strip into egg mixture. Transfer to crumb mixture; pat both sides of chicken with crumbs. Set strips on a wire rack to air-dry.
4. Heat oil in large nonstick skillet over medium heat; add strips and cook, 4 minutes per side, until golden brown and crisp. Serve hot. <>Per serving: 275 calories 27 g protein 16 g carbohydrate 3 g fiber 11 g total fat 2 g saturated fat 157 mg cholesterol 205 mg sodium

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