Crunchy Buttermilk-Coconut Chicken Fingers

Health score
32%
Crunchy Buttermilk-Coconut Chicken Fingers
45 min.
4
478kcal

Suggestions

Ingredients

  • 0.8 cup cornflakes crushed
  • 0.5 teaspoon curry powder 
  • 1 large eggs lightly beaten
  • 1 large egg white lightly beaten
  • 1.5 cups buttermilk fat-free
  • 2.3 ounces flour all-purpose
  • 1 teaspoon garlic powder 
  • 0.3 teaspoon ground pepper red
  • 0.8 teaspoon salt 
  • 1 pound chicken breasts boneless skinless
  • 0.8 cup coconut or sweetened flaked chopped

Equipment

  • bowl
  • baking sheet
  • oven

Directions

  1. Cut chicken into 20 (1/4-inch-thick) strips.
  2. Combine chicken and buttermilk in a shallow dish; cover and chill 1 hour.
  3. Drain chicken, discarding liquid.
  4. Combine chicken and flour in a medium bowl, tossing to coat.
  5. Preheat oven to 47
  6. Place baking sheet in oven.
  7. Combine egg and egg white in a small bowl.
  8. Combine crushed cornflakes and next 5 ingredients (through ground red pepper) in a shallow dish.
  9. Working with 1 chicken strip at a time, dip into egg mixture; dredge in cornflake mixture. Repeat procedure with remaining chicken, egg mixture, and cornflake mixture. Arrange chicken in a single layer on preheated baking sheet coated with cooking spray. Lightly coat chicken with cooking spray.
  10. Bake at 475 for 6 minutes or until done.
  11. Serve immediately.

Nutrition Facts

Calories478kcal
Protein29.79%
Fat16.98%
Carbs53.23%

Properties

Glycemic Index
29.25
Glycemic Load
8.84
Inflammation Score
-8
Nutrition Score
32.230869858161%

Nutrients percent of daily need

Calories:477.93kcal
23.9%
Fat:9g
13.84%
Saturated Fat:5.33g
33.31%
Carbohydrates:63.45g
21.15%
Net Carbohydrates:59.8g
21.74%
Sugar:14.7g
16.33%
Cholesterol:120.85mg
40.28%
Sodium:1050.38mg
45.67%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.52g
71.04%
Vitamin B3:20.86mg
104.32%
Vitamin B6:1.7mg
84.76%
Iron:14.58mg
80.97%
Selenium:53.66µg
76.66%
Vitamin B2:0.97mg
56.77%
Vitamin B1:0.8mg
53.61%
Folate:199.64µg
49.91%
Vitamin B12:2.56µg
42.72%
Phosphorus:346.87mg
34.69%
Vitamin B5:2.02mg
20.23%
Vitamin A:948.27IU
18.97%
Manganese:0.38mg
18.96%
Potassium:614.81mg
17.57%
Magnesium:62.24mg
15.56%
Fiber:3.66g
14.63%
Vitamin C:11.87mg
14.39%
Vitamin D:1.96µg
13.07%
Copper:0.21mg
10.31%
Zinc:1.53mg
10.18%
Vitamin E:0.51mg
3.38%
Calcium:33.39mg
3.34%
Source:My Recipes