Parmesan Chicken Strips and “Fries”

Skip the drive-thru with this healthy alternative!

Parmesan Chicken Strips and “Fries”

Ingredients for Strips and Fries:

  • 3 cups Panko Breadcrumbs
  • 4 egg whites
  • 1 cup fresh grated Parmesan Cheese
  • ½ tsp garlic powder
  • ½ tsp coarsely ground black pepper
  • 2 tbsp water
  • 1 lb. boneless, skinless, defrosted chicken breasts cut into 1-inch strips (or chicken tenders)
  • 2 medium zucchinis
Parmesan Fries and Ranch Dressing


Ingredients for Ranch Dip:

  • 1 cup non-fat plain Greek Yogurt (or light sour cream)
  • ½ cup loosely packed fresh basil leaves
  • ¼ cup freshly grated Parmesan cheese
  • 6 TBSP light mayonnaise
  • 3 cloves crushed garlic
  • ½ tsp coarsely ground black pepper



  1. Preheat oven to 450°F.
  2. In medium bowl, combine panko, cheese, garlic powder and pepper.
  3. In medium bowl whisk together, egg whites and water.
  4. Trim and discard ends of zucchini; cut in half crosswise then cut into strips.
  5. Dip each strip into egg mixture and then into panko mixture, coating evenly.
  6. Arrange strips in a single layer on parchment lined baking sheet.
  7. Repeat with chicken.
  8. Bake 14-16 minutes or until chicken is no longer pink in center.
  9. Meanwhile, for dip, in food processor combine remaining Parmesan cheese, yogurt, basil, mayonnaise, garlic and black pepper until desired consistency.



Nutrition Per Serving:

Calories 250

Total Fat 7 g

Saturated Fat 3 g

Cholesterol 75 mg

Carbohydrate 10 g

Protein 34 g

Sodium 510 mg

Fiber 1 g

About the Author

Check out the latest issue of our online magazine!

More for You

Arts & Entertainment

The Multi-Talented Richard Herd

A supporting actor for much of his film career, Richard Herd has worked with actors such as Jack Lemmon, Rod Steiger, and Robert Redford. He has also been a frequent guest star on TV series …

Read More
Life & Lifestyle

Things Learned About Life in the Garden

Until reaching adulthood, I thought red geraniums were the only flower ever planted. That’s all my mother ever bought and all I knew. Imagine my surprise when I visited the plant nursery for the first …

Read More
Life & Lifestyle

Watering Container Gardens Made Easy

Photos by Melinda Myers ~ Growing flowers and vegetables in containers allow you to expand your planting space, growing plants right outside your door and even elevating them for easy maintenance. But, unlike growing in …

Read More
error: Content is protected !!