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).
Serves: 4
Prep Time: 15 min
Cook Time: 20 min

Ingredients

2 tbsp olive oil
2 zucchini, medium
1 lb chicken breasts, cut into strips
1/2 cup Italian five cheese blend
2/3 cups cornmeal (polenta), fine
2 tsp low-sodium sun-dried tomato & herb seasoning
1 egg, medium

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  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.

Helpful Tip

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
Calories360
Protein34 g
Fat15 g
Saturated Fat4 g
Carbohydrate28 g
Fibre4 g
Sugar2 g
Cholesterol120 mg
Sodium290 mg
Per 265 g serving % Daily Value
Potassium17
Calcium20
Iron10
Vitamin A4
Vitamin C40
Vitamin B647
Vitamin B1228
Folate2
Zinc14