Chicken Fingers with Fruity Salsa

Name: Chicken Fingers with Fruity Salsa
Total time: 4 h 50 min
Yield: 4
Ingredients: 4 boneless, skinless Chicken breasts (halves); 1 fresh egg (beaten); 1 cup Buttermilk; 1.5 tsps garlic powder; 1 cup all-purpose flour; 1 cup seasoned breadcrumbs; 1 tsp salt; freshly ground Black pepper (to taste); 1 tsp Baking powder; sunflower oil (for frying); 2 Mangoes (peeled; seeded and chopped); 0.5 cup finely chopped, red Bell pepper; 0.25 cup finely chopped, fresh cilantro (plus extra sprigs to garnish); 0.5 cup finely chopped Red onions; 0.25 cup Lime juice; 2 Tbsps fresh lemon juice

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Health Score:

77 / 100

Difficulty:

easy

Difficulty

Preparation:

20 min.

Preparation

ready in 4 h. 50 min.

Ready in

Calories:

684

calories

Calories

How many calories can I eat?

Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	684 cal.	(33 %)
Protein	59 g	(60 %)
Fat	15 g	(13 %)
Carbohydrates	75 g	(50 %)
Sugar added	0 g	(0 %)
Roughage	6.8 g	(23 %)

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more nutritional values

Vitamin A	0.5 mg	(63 %)
Vitamin D	0.4 μg	(2 %)
Vitamin E	9.8 mg	(82 %)
Vitamin K	21.8 μg	(36 %)
Vitamin B₁	0.4 mg	(40 %)
Vitamin B₂	0.5 mg	(45 %)
Niacin	34.6 mg	(288 %)
Vitamin B₆	1.5 mg	(107 %)
Folate	137 μg	(46 %)
Pantothenic acid	2.8 mg	(47 %)
Biotin	16.5 μg	(37 %)
Vitamin B₁₂	1.2 μg	(40 %)
Vitamin C	110 mg	(116 %)
Potassium	1,182 mg	(30 %)
Calcium	173 mg	(17 %)
Magnesium	124 mg	(41 %)
Iron	4.3 mg	(29 %)
Iodine	10 μg	(5 %)
Zinc	3.5 mg	(44 %)
Saturated fatty acids	2.5 g
Uric acid	430 mg
Cholesterol	179 mg
Complete sugar	33 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

For Breaded Chicken Tenders: 4 boneless, skinless Chicken breasts (halves); 1 fresh egg (beaten); 1 cup Buttermilk; 1 ½ tsps garlic powder; 1 cup all-purpose flour; 1 cup seasoned breadcrumbs; 1 tsp salt; freshly ground Black pepper (to taste); 1 tsp Baking powder; sunflower oil (for frying)

For Mango Salsa: 2 Mangoes (peeled; seeded and chopped); ½ cup finely chopped, red Bell pepper; ¼ cup finely chopped, fresh cilantro (plus extra sprigs to garnish); ½ cup finely chopped Red onions; ¼ cup Lime juice; 2 Tbsps fresh lemon juice

How healthy are the main ingredients?

Chicken breast egg salt Mango

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Product recommendation

Cooking Time is based on three batches.

Preparation steps

For Breaded Chicken Tenders:

Rinse chicken under cold running water and pat dry with paper towels. Using a sharp knife, cut chicken into 1/2-inch strips. Place chicken in a large, resealable plastic storage bag.

In a small bowl, whisk egg, buttermilk and garlic powder together and pour mixture into the bag with the chicken strips. Securely seal and refrigerate for 2 to 4 hours.

Using a new resealable plastic storage bag, combine flour, bread crumbs, salt, pepper, and baking powder.

Remove chicken strips from the refrigerator and drain. Place chicken strips in the bag with the flour mixture, securely seal and shake to thoroughly coat.

Heat oil in a large, heavy-bottomed skillet to 375º F. Working in batches. Place flour coated chicken in the hot oil and cook until golden brown and cooked through, juices should run clear. Drain on absorbent paper towels. Season with salt and pepper; to taste, divide between plates, serve with salsa and garnish with fresh cilantro sprigs.

For Mango Salsa:

In a medium bowl, combine mango, red bell pepper, cilantro, onion, lime juice and lemon juice. Gently toss to thoroughly mix. Cover, and allow to rest for 30 minutes before serving, to incorporate flavors.

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