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Coconut Chicken Fingers

Photo: John Autry
Total time 28 mins
Yield

6 servings (serving size: about 4.5 ounces)

Kids love the sweetness that the coconut adds to the coating of these chicken fingers.  And, if your kids are allergic to wheat flour, note that this recipe uses rice flour instead of wheat flour for the coating.

Pan-frying is an easy way to get crispy crusts on chicken breasts and tenders without unhealthy frying. You can use almost any combination of ingredients for pan-fried chicken. Keep this simple strategy in mind: Dip chicken in buttermilk to add a tangy flavor, and coat it with flour and nuts or other tasty breading ingredients. Then pan-fry it in a sensible amount of heart-healthy oil to create a crisp exterior.

Ingredients

  • 4 (6-ounce) skinless, boneless chicken breast halves, cut into 1/2-inch-thick strips
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground red pepper
  • 1 cup rice flour
  • 1 cup whole buttermilk
  • 1 large egg
  • 1 1/2 cups unsweetened flaked coconut
  • 3 tablespoons canola oil
  • Sweet chile sauce (optional)

Nutrition Information

  • Calories 298
  • Fat 12.7 g
  • Satfat 4.1 g
  • Monofat 5.4 g
  • Polyfat 2.6 g
  • Protein 28.7 g
  • Carbohydrate 15.9 g
  • Fiber 1.7 g
  • Cholesterol 102 mg
  • Iron 1.4 mg
  • Sodium 318 mg
  • Calcium 20 mg

How to Make It

  1. Sprinkle chicken with salt and pepper. Place flour in a shallow dish. Combine buttermilk and egg in a shallow dish, stirring well. Place coconut in a shallow dish. Dredge chicken in flour; shake off excess. Dip chicken in egg mixture; dredge in coconut.

  2. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add chicken to pan; cook 6 minutes or until done, turning to brown. Serve with chile sauce, if desired.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.