Baked Chicken Strips with Microwave Green Beans
- Preheat oven to 375.
- Spray a baking sheet with cooking spray.
- On a plate or shallow dish, combine flour and pepper.
- Pour milk into a second shallow dish.
- 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?).
- 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.
- Place coated strips on to prepared baking sheet.
- Once all strips are on the baking sheet give a light spray with cooking spray.
- 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!)
- To prepare beans: In a 2-quart microwave-safe dish, place beans, water, garlic and pepper.
- Cover and microwave on high until beans are crisp-tender (6-8 minutes).
- Drain excess liquid.
TIP: If you run out of shallow dishes, try using resealable plastic bags or plastic storage containers.
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!
Leftover ingredients? Use them in these recipes!
- Allspice-Rubbed Pork Tenderloin with Cinnamon Apples
- Black-eyed Pea, Corn and Rice Salad
- Crockpot Greek Chicken with Lemon Potatoes
- Baked Chicken Strips with Microwave Green Beans
- 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
- Nutritional Analysis
- Per serving
- Calories Per Serving
- Total Fat
- 4.5 g
- Saturated Fat
- 1.0 g
- Trans Fat
- 0.0 g
- Polyunsaturated Fat
- 1.0 g
- Monounsaturated Fat
- 1.0 g
- 77 mg
- 205 mg
- 774 mg
- 24 g
- 5 g
- 4.9 g
- 30 g
- 99 mg
Recipe copyright © 2015 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 heart.org/simplecooking.
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