Tex-Mex Chicken Fingers

Kids will love ‘em – but so will the adults! This is spicy chicken finger food to make the night before as your “go-to” for picnics all summer long. Add raw veggies like carrots, celery stalks, or colorful bell pepper strips, and you’ve got a meal at just 200 calories and 4 grams of fat.





Cooking spray

1/3 cup low-fat buttermilk

1 tsp. grated lime zest

1 tbsp. fresh lime juice

1/2 cup yellow cornmeal

2 tbsps. chopped fresh cilantro

1/2 tsp. chili powder

1/2 tsp. ground cumin

1/2 tsp. dried oregano, crumbled

1/8 tsp. cayenne

1 lb. boneless, skinless chicken breasts or tenders (remove all fat and cut into strips if breasts)


Preheat the oven to 400°F. Lightly spray an 11” × 7” × 2” baking dish with cooking spray. In a shallow dish, whisk together the buttermilk, lime zest, and lime juice. In a separate shallow dish, stir together the cornmeal, cilantro, chili powder, cumin, oregano, and cayenne. Set the dishes and baking dish in a row, assembly-line fashion. Dip the chicken in the buttermilk mixture, then in the cornmeal mixture, turning to coat at each step. Gently shake off any excess. Gently press the coating mixture with your fingertips so it sticks to the chicken. Arrange the chicken in a single layer in the baking dish. Lightly spray the chicken with cooking spray. Bake for 20–25 minutes, or until the chicken is no longer pink in the center and the top coating is slightly crisp.

Recipe source: Adapted from www.diabetes.org

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