Recipes ofKurt Dixon

Registered dietitian

Body Refined, a Health & Wellness practice

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Buffalo Chicken Fingers

Friday, March 15, 2019
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Total time
35 minutes
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Preparation time
15 minutes
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Portions
4

This Buffalo Chicken Fingers Sheet Pan Dinner with Roasted Carrots and Celery is a simple one pan wonder that also make great freezer meals for crazy nights.

Ingredients
or1 1/4 cup gluten free panko bread crumbs toasted in a pan
or1/3 gluten free all purpose flour (such as chickpea or lentil flour)
or1/2 tsp sea salt
or1/4 cup melted butter
or1/4 cup Frank's red hot sauce (less or more as desired)
or1 clove garlic finely minced
or1 egg beaten
or1 lb chicken tenders
or6 stalks celery halved lengthwise and crosswise
or3 skinny carrots with tops on trimmed and halved lengthwise
or1 tbsp extra virgin olive oil
Preparation
1.
Preheat oven to 425 F.
2.
In one bowl place the toasted panko breadcrumbs.
3.
In another bowl, combine the flour and salt.
4.
In another bowl, mix the melted butter, with hot sauce, garlic, and egg.
5.
Dip the chicken tenders into the flour, then the egg mixture, then the panko and divide between two greased baking sheets.
6.
Toss the carrots and celery with the olive oil and scatter around the chicken. Bake for 20 minutes or until the chicken reaches 165 F and is golden brown.
7.
To serve, drizzle with the tzatziki sauce and serve with your favorite grain like rice or quinoa.
Nutritional information
Per 100 gPer portion (279 g)% DRI
Energy135 kcal377 kcal19 %
Fat6 g18 g28 %
Fatty acids, total saturated3 g9 g45 %
Cholesterol47 mg132 mg44 %
Sodium298 mg830 mg35 %
Carbohydrate8 g23 g8 %
Sugars2 g4 gremove
Fiber2 g4 g17 %
Protein11 g32 gremove