Baked Chicken Strips with Microwave Green Beans

Updated:Apr 18,2014

Baked Chicken Strips with Microwave Green Beans

Baked Chicken Strips with Microwave Green Beans



4 servings

About $2.52 per serving

Baked Chicken Strips
Cooking spray
1 pound boneless, skinless chicken breasts, visible fat removed, cut into 1’’ strips (or chicken tenderloins)
1/3  cup whole wheat flour
½ teaspoon black pepper
1/3 cup skim milk
2 tablespoons low-fat (preferably low fat, low sodium) parmesan cheese (grated)
1/3 cup quick cooking oats
1 teaspoon garlic or onion powder
¼ teaspoon paprika or ½ teaspoon parsley
  1. Preheat oven to 375.
  2. Spray a baking sheet with cooking spray.
  3. On a plate or shallow dish, combine flour and pepper.
  4. Pour milk into a second shallow dish.
  5. In another shallow dish, combine parmesan, oats, garlic/onion powder and paprika/parsley (optional: pulse oat mixture in food processor for 20 second for a finer ‘breading’).
  6. One at a time, dip chicken strips into flour and turn to coat. Then dip in milk, and then oat mixture, turning until well coated.
  7. Place coated strips on to prepared baking sheet.
  8. Once all strips are on the baking sheet give a light spray with cooking spray.
  9. Bake for 20 minutes until golden-brown and cooked through. (Optional: If you prefer darker brown ‘crisply’ tenders, turn on the oven’s broiler for the last 2 minutes but keep an eye on the tenders so they don’t burn!)
TIP: If you run out of shallow dishes, try using resealable plastic bags or plastic storage containers. 

Microwave Green Beans
1 pound of green beans, washed, stems removed
½ cup water
1 teaspoon garlic minced from jar
¼ teaspoon black pepper

  1. In a 2-quart microwave-safe dish, place beans, water, garlic and pepper.
  2. Cover and microwave on high until beans are crisp-tender (6-8 minutes).
  3. Drain excess liquid.
TIP: Don’t have a dish with a lid? No problem, just use a plate to cover a casserole dish or glass loaf pan – use what you have!

Per serving:
Total Fat4.5 g
Saturated Fat1.0 g
Trans Fat0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat1.0 g
Cholesterol 77 mg
Sodium205 mg
Carbohydrates24 g
Dietary Fiber5 g
Added Sugars0 g
Protein 30 g
Potassium774 mg
Calcium99 mg

Leftover ingredients?  Use them in these recipes!
Fresh Parsley
Allspice-Rubbed Pork Tenderloin with Cinnamon Apples
Black-eyed Pea, Corn and Rice Salad
Crockpot Greek Chicken with Lemon Potatoes
Chunky Marinara with Pasta & Seared Chicken
Meatloaf with Black-Eyed Peas
Caribbean Pink Beans
Chicken Paella
Oven-Fried Chicken with Roasted Potato Wedges
Lemon Chicken and Cinnamon Glazed Root Vegetables
Jerk Pork Sandwiches with Mango Sauce
Salmon Bake with Creamy Cucumber Sauce
Creamy Spinach Feta Dip
Simple Persian Salad
Zucchini Salad

Parmesan Cheese
Bacon Mushroom Mac and Cheese
Chunky Marinara with Pasta & Seared Chicken
Mediterranean Salad
Pork Tenderloin & Spinach with Parmesan

Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit

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