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

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