Chicken Fingers with Homemade Ketchup : food recipes - Lose Weight


Sunday, July 23, 2017

Chicken Fingers with Homemade Ketchup : food recipes

Hi guys! We made some healthy & delicious chicken fingers we think you might like, plus a simple ketchup to go with it!

Protein: 67gr
Fat: 24gr
Carbohydrate: 67gr
Total Kcal: 792
Total Cost: +/- €9,-

• Chicken breast: 1 (170gr)
• Oats (powder): 0.15 cup (20gr)
• Oats (rolled, fine): 2/3 cup (70gr)
• Eggs: 1 (60gr)
• Parmesan: ¼ cup (15gr)
• Salt: pinch
• Pepper: pinch
• Garlic powder: ½ tsp
• Chili powder: ½ tsp
• Diced tomatoes (canned, drained): 1/25 cups (250gr)
• Raw apple cider vinegar: 1 tsp
• Liquid sweetener: 3 drops
• Sweet paprika: ¼ tsp

Chicken Fingers with Homemade Ketchup!
  1. Preheat oven to 425°F (220°C).
  2. Whisk together the powdered oats, salt, pepper, garlic powder and chili powder in a ziplockbag or bowl.
  3. Cut the chicken breast into slices and coat the slices with the ‘flour/oats’-mixture.
  4. In a small bowl, beat the egg and place the rolled, fine oats in a bowl next to it. Dip each chicken slice into the egg first and then coat it with the fine oats.
  5. Place the coated chicken slices on an oven rack and spray with plenty of oil.
  6. Bake the chicken slices for 15-20 minutes, untill they are crunchy.
  7. While the chicken is in the oven, pour the diced tomatoes in a blender (and make sure the diced tomatoes are drained really well, if you don’t, you’ll get runny ketchup).
  8. Add the vinegar, the drops of liquid sweetener, the sweet paprika, a pinch of salt and a pinch of pepper to the tomatoes in the blender.
  9. Blend until completely smooth.
If you don't have liquid sweetener, you can replace it with some sugar or 1 fig. Also: we used oat powder as flour, but you can switch that with any flour you like!