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FRAGRANT GINGER-LIME CHICKEN FINGERS

Whole Foods Market Cookbook by Steve Petusevsky & Whole Foods Market Team

Whoever created the chicken finger probably never realized it would become a culinary icon. Once you get a taste of the tart lime and fragrant ginger, we'll have you wrapped around the flavor of these fingers. They are "oven-fried" with hardly any oil. Oven-frying produces many of the same taste attributes of deep-frying—a crunchy flavorful coating with moist chicken underneath—because the crust seals in the natural juices.
Serves 4

INGREDIENTS

1 clove garlic, minced (1/2 teaspoon)
1/4 cup lime juice
6 tablespoons plus 2 tablespoons
minced fresh ginger
1½ tablespoons tamari
1 tablespoon toasted sesame oil
1 teaspoon cornstarch
1/8 cup water
1 pound boneless skinless chicken breasts, cut into 1-inch-wide strips
2½ cups dried bread crumbs
1/8 cup black sesame seeds
3/4 cup unbleached all-purpose flour
2 large eggs whisked with 1/2 cup water
Canola or vegetable oil for spraying
 

DIRECTIONS

In a large bowl, combine the garlic, lime juice, the 2 tablespoons ginger, tamari, sesame oil, cornstarch, and water to make the marinade.
Marinate the chicken strips at least 4 hours in the refrigerator.
In another large bowl, combine the bread crumbs, the remaining 6 tablespoons ginger, and the sesame seeds.

Preheat the oven to 450°F.
Set up an area for breading the chicken: the flour in one bowl, the beaten eggs in a second bowl, and the bread crumb mixture in a third container.
Coat the chicken in flour; tap off the excess.
Then coat the chicken in the egg mixture, and finally coat with the bread crumb mixture.
Place the chicken on a lightly oiled sheet pan.
Spray the chicken with canola oil.
Bake for 20 to 25 minutes, until the chicken is golden brown.
 

NUTRITION

    PER SERVING: calories 190; calories from fat 45; calories from saturated fat 10; protein 15 g; carbohydrate 21 g; total fat 5 g; saturated fat 1 g; cholesterol 60 mg; sodium 310 mg; 24% calories from fat
     

 

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