Low Calorie Recipe: Panko-Crusted Chicken Fingers

Light Chicken Fingers

Christmas is over, and it’s time to cut back and slim down. eMeals is here to help with our new Low Calorie meal plans. Available in Family (serves 6 people) and for 2 versions, this plan includes seven dinner menus per week, each with 500 calories or less. Whether you’re hoping to lose weight or just eat healthier in the New Year, this meal plan will simplify light eating for you and your entire family.

Check out this recipe from the Low Calorie meal plan, and download a free sample.

Panko-Crusted Chicken Fingers
Serves: 4
  • 1½ lb boneless chicken breast tenders
  • ½ teaspoon salt, ½ teaspoon pepper
  • 2 large eggs
  • 1 cup panko breadcrumbs
  • 1 teaspoon dried parsley
  • ¼ teaspoon garlic powder
  1. Preheat oven to 450 degrees; place a large rimmed baking sheet in the oven while it preheats.
  2. Sprinkle chicken with salt and pepper. Whisk eggs in a shallow dish. Combine breadcrumbs, parsley and garlic powder in another shallow dish.
  3. Dip chicken in egg; dredge in breadcrumbs, pressing to coat. Place chicken on a wire rack.
  4. Coat chicken with cooking spray. Remove pan from oven, and coat generously with cooking spray. Arrange chicken tenders on baking sheet. Bake 20 to 25 minutes or until chicken is done.
Nutrition Information
Calories: 276 Fat: 6 g Saturated Fat: 1.5 g Carbs: 12.5 g Sodium: 540 mg Fiber: .5 g Protein: 40 g Chol: 170 mg


9 thoughts on “Low Calorie Recipe: Panko-Crusted Chicken Fingers

  1. Maria Stushek

    Can you explain how the low calorie plan will be different from the portion control? Or were you planning on replacing the portion control….Thanks. Wish us luck. It looks good:)

    1. Jessica Cox, RD

      Maria – The Low Calorie Plans provide the number of calories per serving for each entree and side dish. We do not plan to replace the portion control plans, but feel free to try out the Low Calorie plan if you wish!

  2. Pingback: New Way to Lose Weight in 2014: Get Low-Calorie Menus Sent to Your Inbox | How to Lose WeightHow to Lose Weight

  3. Michael

    This is somewhat off topic but the points that are listed with the portion control recipes – what are they? For example, this week’s menu listed lemon pepper chicken 2 servings at 3 pts each.


    1. Jessica Cox, RD

      Our Portion Control plans are compatible with one of the nation’s leading weight loss programs. We cannot reference certain terms due to trademark guidelines. Our plans provide the necessary measurements counted for each meal and information needed to be successful in this program. When you divide the recipe(s) by the servings listed, you will have the appropriate calculated portion.

    1. Ashley Leath - Menu Editor

      Hi Courtney,

      I just corrected the plugin to read correctly, so it should be fixed now. If not, here you go:

      Calories: 276; Fat: 6 g; Saturated Fat: 1.5 g; Protein: 40 g; Sodium: 540 mg; Fiber: 0.5 g; Carbs: 12.5 g; Cholesterol: 170 mg.

      Sorry about the trouble!

    1. eMeals

      Hi Brenda,

      We suggest dividing your cooked chicken tenders into 4 equal servings. This will equal about 4 oz. cooked chicken/serving. We hope you enjoy it!

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