Chicken Strips

The South Arm Multicultural Community Kitchen met again on a Wednesday. We made three healthy dishes from scratch.


The main dish is Chicken Strips. The baked chicken strip is a healthy version of finger food. Making chicken strips at home can help control salt content compared to buying ready made ones from grocery store or restaurant.

These baked chicken strips are lower in fat because they are baked and not deep fried.

You can freeze leftover chicken strips for another meal.

You can substitute chicken with fish.


  • 1 pound chicken breasts (boneless, skinless)
  • 1 clove garlic, minced
  • 1 cup bread crumbs
  • 2 tablespoons grated Parmesan cheese
  • 1 tablespoon fresh chopped parsley
  • 1/2 teaspoon paprika
  • 1/4 teaspoon oregano
  • 1/2 teaspoon ground black pepper
  • 1/4 cup milk
  • optional dipping sauce: honey mustard, Sriracha


Source: Food Skills for Families: Active Seniors


IMG_7164Preheat oven to 425F (220C).

Cut each breast crosswise into 1-inch strips.

IMG_7166Combine garlic, bread crumbs, cheese, parsley, paprika, oregano and pepper in shallow dish.

You can make your own bread crumbs by placing pieces of old (a couple of days) bread into a food processor and pulse until crumbs form.

IMG_7168Dip chicken into milk.
IMG_7171Roll moisten chicken strip in bread crumb mixture.
IMG_7175Place coated chicken strips in a single layer on a lightly greased baking sheet or baking sheet lined with parchment paper.

Brush the chicken with olive oil.

Bake for 5 minutes.

Turn and bake 3 to 5 more minutes or until chicken is cooked.

Place tray with cooked chicken on a wire rack to cool.

IMG_7190Serve with honey mustard and chili sauce if desired.
IMG_7188You can make your own honey mustard sauce by combining 2 tablespoons of honey with 1 teaspoon of Dijon mustard.

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