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Continued: Recipes: Soy-Ginger Flank Steak, Sesame Noodles, Chicken Nuggets

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  • Last update: May 8, 2013 - 1:38 PM

• Barbecue sauce


If using pieces of chicken, not tenders, cut them lengthwise into strips 1 inch thick. There should be between 10 and 15 pieces.

Place the flour, salt and pepper in a shallow bowl and, using a fork, mix them together. Coat the chicken strips in the flour mixture.

Heat about 1 1/2 tablespoons of olive oil in a large skillet over medium heat. Cook half of the chicken until lightly browned and cooked through, about 3 minutes per side. Transfer the browned chicken to a plate. Add the remaining 1 1/2 tablespoons of olive oil and cook the rest of the chicken strips the same way.

Insert a skewer lenghwise into each of the chicken strips, if desired. Serve the chicken with ketchup, mustard, barbecue sauce or whatever other dipping sauces your kids like.

To make Crispy Chicken Version: Lightly beat 2 eggs in a shallow bowl. After coating the chicken pieces with flour mixture, dip them into the eggs, let the excess drain off, then dip the chicken back into the flour mixture to coat. Proceed with cooking the chicken; you may need a bit more olive oil in the skillet and you will need to cook the chicken strips for 30 seconds to 1 minute longer on each side, 3 1/2 to 4 minutes per side.

To make the Crispier Chicken Version: Place 3/4 cup of panko (Japanese bread crumbs) in a shallow bowl. Then follow the instructions for the Crispy Chicken Version, but instead of the second dip in the flour mixture after the egg dip, make the final dip in the panko crumbs. You may need a bit more olive oil in the skillet to achieve the crispiest crust for this version, and you will likely need to cook the chicken strips for 4 minutes per side for them to be done through.

Chicken Parmesan on a Stick: You’ll need 1/2 cup of marinara sauce; 1/2 cup shredded mozzarella cheese, preferably fresh; 2 tablespoons of freshly grated Parmesan cheese, and 10 to 15 wooden skewers. Preheat the oven to 350 degrees.

Make the Crispy Chicken or the Crispier Chicken by cooking it for only 2 minutes per side for Crispy Chicken, 3 minutes per side for Crispier. Insert a skewer lengthwise into each strip of chicken, making sure it’s secure. Place the skewered chicken on a baking sheet with a rim. Spoon a bit of marinara or spaghetti sauce down the center of each strip of chicken. Line up a few pieces of the shredded mozzarella down the center of each strip, on top of the sauce. Evenly sprinkle the Parmesan over the mozzarella. Bake the skewered chicken until the cheese is melted, 4 to 5 minutes.

Nutrition information per each of 6 servings of Crispy Chicken:

Calories 211 Fat 11 g Sodium 255 mg

Carbohydrates 8 g Saturated fat 2 g Calcium 16 mg

Protein 20 g Cholesterol 88 mg Dietary fiber 0 g

Diabetic exchanges per serving: ½ bread/starch, 3 lean meat, ½ fat.

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