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Shake and Bake Chicken Fingers {Gluten Free}
What happens when you run out of groceries and use what you have? Chicken Fingers! Delicious dipped in a little BBQ sauce!
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4
Calories: 247 kcal
Course:
Dinner
Cuisine:
American
Ingredients
- 2 cups corn chex cereal or Rice Chex Cereal
- 1/4 cup Parmesan Cheese
- 1 teaspoon garlic salt
- 1 teaspoon parsley flakes
- salt & pepper to taste
- 2 eggs beaten
- 2 tablespoons milk
- 1-1.5 lbs chicken tenders
- any desired dipping sauces
Instructions
- Preheat oven to 375 degrees. Line baking sheet with foil and place cooling rack above. Spray with a little non stick spray and set aside.
- In a large ziploc bag, pour in chex cereal. Seal bag and crush into fine crumbs. Stir in parmesan cheese, garlic salt, parsley, salt and pepper. Seal bag and shake to mix well.
- In a large bowl, whisk eggs and milk together. Coat chicken in egg mixture and place into bag with prepared crumb coating. Seat top and shake until chicken is well coated. Remove chicken from bag and place on prepared baking rack. Bake 15-20 minutes, depending on how large your chicken tenders are. Cool 5 minutes and serve with any desired dipping sauces.
Cup of Yum
Nutrition Information
Calories
247kcal
(12%)
Carbohydrates
14g
(5%)
Protein
30g
(60%)
Fat
7g
(11%)
Saturated Fat
3g
(15%)
Cholesterol
159mg
(53%)
Sodium
965mg
(40%)
Potassium
490mg
(14%)
Fiber
1g
(4%)
Sugar
2g
(4%)
Vitamin A
702IU
(14%)
Vitamin C
6mg
(7%)
Calcium
151mg
(15%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 247
% Daily Value*
| Calories | 247kcal | 12% |
| Carbohydrates | 14g | 5% |
| Protein | 30g | 60% |
| Fat | 7g | 11% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 159mg | 53% |
| Sodium | 965mg | 40% |
| Potassium | 490mg | 10% |
| Fiber | 1g | 4% |
| Sugar | 2g | 4% |
| Vitamin A | 702IU | 14% |
| Vitamin C | 6mg | 7% |
| Calcium | 151mg | 15% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.