A Healthy Twist to a Favorite

Who doesn't love chicken fingers and fries? Too bad they aren't all that good for you. Especially when you are trying to lose weight. So I decided I'd try to make them fit into my healthy diet.



Chicken Fingers:
5 oz Chicken breast, boneless and skinless
1/2 cup corn flakes
1 egg
Mrs Dash seasonings (I LOVE Mrs Dash. no salt insanely amazing flavours! I used the chicken and the southwestern)
rice milk


-preheat the oven to 350*
-cut chicken breast into strips (my 5 oz gave me 5-6 thin strips)
-crush cornflakes as fine as possible, place in a flat container and mix seasoning in
(you are going to be using a few dishes, I find I'm constantly doing dishes now that I'm eating healthy and preparing all my own foods)
-mix more seasoning in with your egg in a separate container
-place all your strips in the rice milk. When I made this for the first time today I used 1/2 c rice milk in a 2 c pyrex liquid measure. when I took them out there was still around 1/2 c so I really don't think much got on the chicken breast, but it helps to soften the chicken and make it moist when cooked. You can use fat free buttermilk or almond milk. My rice milk is low fat vanilla.
-take 1 strip out and dip it in the egg. then transfer to the crushed cornflakes, making sure to coat the entire strip.
-place on a non stick cookie sheet
-continue with the rest of the strips and then bake for 25 minutes. take the strips out and immediately preheat your oven to 450*


Yam Fries:
2 c. yams julliened. I'm in the process of trying to decide what the perfect thickness is for these fries. Its a learning curve as I've never really made fries from scratch before. But I'm starting to get the hang of it as I'm kinda obsessed with these fries right now :)
1 tsp olive oil
Mrs Dash seasonings.

-while the chicken fingers are in the oven begin to prep your yams. I bought an organic vegetable wash from my local natural food mart and I scrubbed my yam. Then I cut the yam into 1/2" circles. from there lay the circles flat and just cut into 1/2 inch strips.

-place them in a measure cup and keep chopping until you reach the 2c mark. Then toss them in a bowl, drizzle a little olive oil on and seasonings. I then just use my bare hands and mix it up making sure that they are all evenly coated with the oil.
-when the fingers are out and the oven is preheating place the yam fries on a cookie sheet and place in the oven*
-12 minutes ( if your oven is already preheated then just 10) flip them over and 10 more minutes.


I used fat free salsa as a dip.


*yam fries are very finicky I've found. Make sure you are not crowding your cookie sheet. I rarely do more than 2 c. at a time as I have found the more you make the less crisp they are. There is too much moisture in the oven if you have too much in. Never make them with another dish in the oven for the same reason.