Ingredients
- cooking spray
- 1 oz pecans
- 1/4 cup whole-wheat flour
- 1-1/2 tsp paprika
- 1/2 tsp garlic powder
- 1/2 tsp dry mustard
- 1/4 tsp salt
- 1/8 tsp freshly ground pepper
- 1-1/2 tsp extra-virgin olive oil
- 4 egg whites
- 1 pound of chicken tenders
Directions
Preheat oven to 475° F. Set a wire rack on a foil-lined baking sheet and coat the rack with cooking spray.
Place pecans, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor. Process until the pecans are finely chopped and the paprika is mixed throughout. Add the olive oil and process until combined.** Transfer the mixture to a shallow dish or a plate.
Whisk egg whites in a second shallow dish. Place the chicken tenders in the egg whites and turn to coat. Transfer each tender to the pecan mixture. Turn to coat evenly, pressing mixture onto chicken to create an even coating. Place the tenders on the prepared rack.
Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.
**If you do not have a food processor, you can grind the pecans in a cheese grater and whisk them together with the dry ingredient. Then add olive oil and whisk again until completely incorporated.
Nutrition Information
4 servings = per serving
Calories: 216
Fat: 9 g
Carbs: 7 g
Fiber: 2 g
Protein: 31 g
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