Crispy Chicken & Zucchini Cornmeal Cheese Fingers

Crispy Chicken & Zucchini Cornmeal Cheese Fingers

Who can resist oven-fried zucchini and chicken fingers? They are great on their own but you can also serve with your favourite dip (e.g., Ranch dressing mixed with Sriracha sauce, warmed marinara sauce).

Ingredients

  • Serves: 4
  • Prep Time:
  • Cook Time:
  • 2 tbsp (30 mL) olive oil
  • 2 zucchini, medium
  • 1 lb (0.5 kg) chicken breasts, cut into strips
  • 1/2 cup (125 mL) Italian five cheese blend
  • 2/3 cups (170 mL) cornmeal (polenta), fine
  • 2 tsp (10 mL) low-sodium sun-dried tomato & herb seasoning
  • 1 egg, medium

Instructions

  1. Preheat oven to 450°F (200°C). Oil two pans using a tablespoon (15 mL) each of the oil.

  2. Cut each zucchini in half lengthwise and crosswise to make 4 pieces. Slice each into 4 strips. Cut chicken into similar size strips. Aim for 16 pieces so you have 4 pieces per person. Set aside.

  3. In a small bowl, whisk together cheese, cornmeal and the sun-dried tomato & herb seasoning.

  4. In another bowl, beat the egg.

  5. To coat zucchini, pick up the pieces with a fork and submerge in the egg, one at a time. Transfer to the cornmeal and cheese mixture. Use another fork to press the pieces down into the coating to cover as much as possible. Transfer to the oiled baking pan. Repeat until all zucchini pieces are coated.

  6. Follow the same procedure with the chicken strips placing them on a separate baking pan.

  7. Bake for 10 minutes in the preheated oven or until cooked through. Flip after 5 minutes to brown the other side. Chicken fingers should reach an internal temperature of 165°F (74°C). Serve immediately.

Use your favourite sodium free seasoning.

If you want a gluten-free version make sure you use gluten-free cheese and seasoning blends.

Nutrition Info

  • Per 265 g serving Amount
  • Calories 360
  • Protein 34 g
  • Fat 15 g
  • Saturated Fat 4 g
  • Carbohydrate 28 g
  • Fibre 4 g
  • Sugar 2 g
  • Cholesterol 120 mg
  • Sodium 290 mg
  • Per 265 g serving % Daily Value
  • Potassium 17
  • Calcium 20
  • Iron 10
  • Vitamin A 4
  • Vitamin C 40
  • Vitamin B6 47
  • Vitamin B12 28
  • Folate 2
  • Magnesium 20
  • Zinc 14

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