Heart Healthy
This Simple Cooking with Heart recipe is a healthy twist on a kid favorite! It is a simple yet tasty meal that will quickly become a family favorite dinner!
Print Recipe
Baked Chicken Strips with Microwave Green Beans
-
Servings
4
Ingredients
-
1 pound chicken breasts -
1/3 cup flour -
1/2 teaspoon black pepper -
1/3 cup skim milk -
2 tablespoon Parmesan cheese -
1/3 cup quick-cooking oats -
1 teaspoon garlic or onion powder -
1 pound green beans -
1/2 cup water -
1 teaspoon garlic -
1/4 teaspoon black pepper
Directions
Tip: Click on step to mark as complete.
-
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!
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 253 | |
|---|---|---|
| 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 | |
| Cholesterol | 77 mg | |
| Sodium | 205 mg | |
| Total Carbohydrate | 24 g | |
| Dietary Fiber | 5 g | |
| Sugars | 4.9 g | |
| Added Sugars | 0 g | |
| Protein | 30 g | |
-
Servings
4
Ingredients
-
1 pound chicken breasts -
1/3 cup flour -
1/2 teaspoon black pepper -
1/3 cup skim milk -
2 tablespoon Parmesan cheese -
1/3 cup quick-cooking oats -
1 teaspoon garlic or onion powder -
1 pound green beans -
1/2 cup water -
1 teaspoon garlic -
1/4 teaspoon black pepper
Directions
Tip: Click on step to mark as complete.
-
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!
American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.
Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.
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