Some delicious recipes for healthy eating

Delicious sweet potato fries!
Delicious sweet potato fries!

Almond-Crusted Baked Chicken Fingers with Sweet Potato Fries

I make these often in my cooking classes with children. Kids enjoy them and they are so much better for you than store bought. 

Serves: 4 

Active Time: 20 minutes

Total Time: 40 minutes


Canola oil cooking spray

1/2 cup sliced almonds

1/4 cup 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 extra-virgin olive oil

4 large egg whites

1 pound chicken tenders, (see Ingredient Note)


Preheat oven to 475°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.

Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.

Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.

Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.

Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.” 

Sweet Potato Fries

Slice sweet potatoes into slivers. Cover with olive oil, sea salt and garlic (optional). Cook for about 20 minutes, watching and turning until crisp.

Grab-and-Go Granola Bars

Makes 12 bars.


1 cup quick cooking or old fashioned oats

1 cup spoon-size shredded wheat cereal

1 cup walnuts

1½ cups dried fruit (choose one or more of the following: raisins, cherries, apricots, cranberries prunes)

1/2 teaspoon ground cinnamon

1/2 teaspoon salt

2 large eggs

1/4 cup honey

1 teaspoon vanilla extract

1/4 cup mini semi-sweet chocolate chips


Preheat the oven to 350°F. Lightly oil or coat an 8 x 8-inch baking pan or dish with nonstick cooking spray and set aside.

Place the oats, shredded wheat, walnuts, dried fruit, cinnamon, and salt in the bowl of a food processor and pulse until the mixture is finely chopped (the fruit should be the size of a dried pea or lentil).

Whisk together the eggs, honey, and vanilla in a large bowl until well blended. Add the oat mixture and chocolate chips and stir to combine.

Spread the mixture evenly in the prepared pan, and flatten gently with the back of a spoon or rubber spatula.

Bake about 18 minutes, or until the edges turn golden brown. Let cool completely in pan before slicing into twelve 2 x 2½- inch bars.

Tip: These bars freeze really well. So, if you have leftovers, wrap inpidual portions in plastic baggies or aluminum foil and freeze.

Nutrition information per serving: 200 calories, 9g fat (1.5g saturated, 0.9g omega-3), 115mg sodium, 30g carbohydrate, 3g fiber, 4g protein.

Ben Conant

Author: Ben Conant

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