Chicken Fingers with Fruity Salsa
(0 votes)
(0 votes)
Health Score:
77 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 4 h. 50 min.
Ready in
Calories:
684
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 684 cal. | (33 %) | ||
| Protein | 59 g | (60 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 75 g | (50 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.8 g | (23 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 9.8 mg | (82 %) | ||
| Vitamin K | 21.8 μg | (36 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 34.6 mg | (288 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 137 μg | (46 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 16.5 μg | (37 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 110 mg | (116 %) | ||
| Potassium | 1,182 mg | (30 %) | ||
| Calcium | 173 mg | (17 %) | ||
| Magnesium | 124 mg | (41 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 430 mg | |||
| Cholesterol | 179 mg | |||
| Complete sugar | 33 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For Breaded Chicken Tenders
- 4 boneless, skinless Chicken breasts (halves)
- 1 fresh egg (beaten)
- 1 cup Buttermilk
- 1 ½ tsps garlic powder
- 1 cup all-purpose flour
- 1 cup seasoned breadcrumbs
- 1 tsp salt
- freshly ground Black pepper (to taste)
- 1 tsp Baking powder
- sunflower oil (for frying)
- For Mango Salsa
- 2 Mangoes (peeled; seeded and chopped)
- ½ cup finely chopped, red Bell pepper
- ¼ cup finely chopped, fresh cilantro (plus extra sprigs to garnish)
- ½ cup finely chopped Red onions
- ¼ cup Lime juice
- 2 Tbsps fresh lemon juice
Product recommendation
Cooking Time is based on three batches.
Preparation steps
1.
For Breaded Chicken Tenders:
2.
Rinse chicken under cold running water and pat dry with paper towels. Using a sharp knife, cut chicken into 1/2-inch strips. Place chicken in a large, resealable plastic storage bag.
3.
In a small bowl, whisk egg, buttermilk and garlic powder together and pour mixture into the bag with the chicken strips. Securely seal and refrigerate for 2 to 4 hours.
4.
Using a new resealable plastic storage bag, combine flour, bread crumbs, salt, pepper, and baking powder.
5.
Remove chicken strips from the refrigerator and drain. Place chicken strips in the bag with the flour mixture, securely seal and shake to thoroughly coat.
6.
Heat oil in a large, heavy-bottomed skillet to 375º F. Working in batches. Place flour coated chicken in the hot oil and cook until golden brown and cooked through, juices should run clear. Drain on absorbent paper towels. Season with salt and pepper; to taste, divide between plates, serve with salsa and garnish with fresh cilantro sprigs.
7.
For Mango Salsa:
8.
In a medium bowl, combine mango, red bell pepper, cilantro, onion, lime juice and lemon juice. Gently toss to thoroughly mix. Cover, and allow to rest for 30 minutes before serving, to incorporate flavors.
