Use boneless, skinless chicken with high-fiber cereal and an egg substitute to make a healthier version of this favorite kids' meal. You can make it in batches and freeze it for reheating for future meals. It goes great with a cup of skim milk and cut-up veggies.

    Prep time: 10 minutes


    This Recipe:   

    • 1 4-oz. boneless, skinless chicken breast, rinsed, patted dry, and sliced into strips or 4 1-oz. boneless, skinless chicken tenders
    • ¼ c. egg substitute or skim milk
    • 1/3 c. flaked, high-fiber cereal, crushed

    Traditional Recipe:

    • 3 oz. cooked chicken fingers, typical fast food preparation


    1. Preheat oven to 350º F (176º C).
    2. Dip chicken strips into egg substitute or skim milk.
    3. Roll dipped chicken in high-fiber cereal to coat.
    4. Place coated strips on non-stick baking sheet.
    5. Bake for 18 to 20 minutes, turning after 9 minutes, until chicken is done (white, not pink, inside).

    Serves: 1

    Serving size: 1 chicken breast

    Nutritional analysis (per serving):

    This RecipeTraditional Recipe
    227 calories 255 calories
    30 g protein 15 g protein
    3 g fat 15 g fat
    0.8 g sat. fat 3 g sat. fat
    20 g carbohydrate 15 g carbohydrate
    8 g fiber 0 g fiber
    75 mg cholesterol 75 mg cholesterol
    239 mg sodium 670 mg sodium
    44 mg calcium 2 mg calcium
    10 mg iron 4 mg iron
    185 mcg folic acid n/a mcg folic acid

    Note: Analysis may vary depending on ingredient brands used.

Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.
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