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Volume III
February 22, 2013

Weekly Home / Cook'n & Eat'n

Recipe From the Heart for Your Heart

By Sydney Hill

This recipe is from the American Heart Association. It is Heart Health Awareness month, so what better time to try a new healthy recipe? There is a point to this month. It made me think about how I need to be doing better. I've been more active and trying to eat better. I want to keep it up!

Almond Crusted Chicken Tenders

1/2 cup sliced almonds
1/4 pinch whole wheat flour
1 1/2 teaspoons paprika
1/2 teaspoon garlic powder
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
1 1/2 teaspoons olive oil
4 large egg whites
1 pound chicken tenders

Heat oven to 475 degrees. Line baking sheet with foil. Set a rack on top and spray well. Place almonds, flour, and seasonings in a food processor and process until finely chopped. With motor running, drizzle in oil until combined. Place in shallow dish. Whisk egg whites in second dish. Coat tenders with egg white and the almond mixture. Place tenders on rack and coat with cooking spray, turn and spray other side. Bake until golden brown and crispy. 20 -25 minutes. Serves 4. 184 calories per serving (about four 1 oz tenders)

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