Parmesan Chicken Sticks

Health score
4%
Parmesan Chicken Sticks
30 min.
14
306kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • extra large eggs 
  • cup flour 
  • sticks bamboo skewers 6 to 10 inches long
  • teaspoon kosher salt 
  • 14 servings olive oil good
  • 0.5 cup parmesan grated
  • cup seasoned bread crumbs 
  • 1.5 pounds chicken breasts boneless skinless 3 to 4
  • 14 servings butter unsalted

Equipment

  • frying pan
  • oven
  • skewers
  • cutting board

Directions

  1. Lay the chicken breasts on a cutting board and slice each diagonally into 4 or 5 large strips.
  2. Combine the flour, salt, and pepper on a dinner plate. Beat the eggs with 1 tablespoon of water on a second plate.
  3. Combine the breadcrumbs and Parmesan on a third plate. Dredge the chicken breasts on both sides in the flour mixture, then dip both sides into the egg mixture and roll in the bread-crumb mixture, pressing lightly to coat.
  4. Heat 1 tablespoon of butter and 1 tablespoon of olive oil in a large saute pan and cook the chicken strips on medium-low heat for about 3 minutes on each side, until just cooked through. Don't crowd the pan.
  5. Add more butter and oil and cook the rest of the chicken breasts.
  6. Serve each strip on a skewer or stick.
  7. You can keep the chicken breasts warm for about 15 minutes on a sheet pan in a preheated 200 degree F oven.

Nutrition Facts

Calories306kcal
Protein19.41%
Fat63.65%
Carbs16.94%

Properties

Glycemic Index
11.86
Glycemic Load
4.97
Inflammation Score
-3
Nutrition Score
9.8304346851681%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg

Nutrients percent of daily need

Calories:305.97kcal
15.3%
Fat:21.56g
33.17%
Saturated Fat:5.75g
35.92%
Carbohydrates:12.91g
4.3%
Net Carbohydrates:12.23g
4.45%
Sugar:0.58g
0.64%
Cholesterol:74.13mg
24.71%
Sodium:406.6mg
17.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.79g
29.57%
Selenium:24.01µg
34.3%
Vitamin B3:6.14mg
30.71%
Vitamin B6:0.4mg
19.99%
Phosphorus:168.83mg
16.88%
Vitamin E:2.35mg
15.63%
Vitamin B1:0.19mg
12.57%
Vitamin K:13.05µg
12.43%
Vitamin B2:0.18mg
10.5%
Vitamin B5:0.93mg
9.3%
Manganese:0.17mg
8.27%
Folate:32.66µg
8.16%
Iron:1.27mg
7.07%
Calcium:67.9mg
6.79%
Potassium:225.88mg
6.45%
Magnesium:21.3mg
5.33%
Vitamin A:227.57IU
4.55%
Zinc:0.67mg
4.5%
Vitamin B12:0.25µg
4.16%
Copper:0.06mg
2.79%
Fiber:0.68g
2.72%
Vitamin D:0.3µg
2.01%