Healthy Chicken Recipes : Recipes and Cooking : Food Network

Healthy Chicken Recipes : Recipes and Cooking : Food Network

 
Photo: Chicken Fingers With Curried Ketchup Recipe

Rated 5 stars out of 5

Total Time: 35 min

Prep: 5 min

Cook: 30 min

Yield: 4 servings

Level: Easy

 

Ingredients

• Cooking spray
• 2 large eggs
• 1 tablespoon dijon mustard
• 2 teaspoons curry powder
• 1 teaspoon ground cumin
• Kosher salt
• 2 cups panko (Japanese breadcrumbs)
• 3 skinless, boneless chicken breasts (1 1/2 to 1 3/4 pounds), cut into 1-inch-wide strips
• 1 bunch broccoli, cut into florets
• 3/4 cup ketchup
• Juice of 1 lime

 

Directions

Preheat the oven to 400 degrees F. Set a rack on a baking sheet and mist with cooking spray. Whisk the eggs, mustard, 1 teaspoon curry powder, the cumin and 1 teaspoon salt in a shallow bowl. Mix the panko with 1/2 teaspoon curry powder in another bowl.

Dip the chicken strips in the egg mixture, letting the excess drip off, then coat with the panko. Place the chicken on the rack and mist all over with cooking spray. Bake until golden brown and cooked through, about 20 minutes.

Meanwhile, bring about 1 inch of water to a boil in a large pot with a steamer rack or basket in place. Add the broccoli, cover and steam until crisp-tender, 8 to 10 minutes. Mix the ketchup, lime juice and the remaining 1/2 teaspoon curry powder in a small bowl. Serve the chicken strips with the curried ketchup and broccoli.

Per serving: Calories 330; Fat 5 g (Saturated 1 g); Cholesterol 155 mg; Sodium 1,190 mg; Carbohydrate 34 g; Fiber 3 g; Protein 37 g

Photograph by Antonis Achilleos