Makes about 24 / These make perfect lunchbox stuffers or a high-protein after-school snack. Serving tip: Any dip will do; try Thai peanut sauce, ketchup and mayo, Asian dipping sauce, or even fruit preserves.

Ingredients:

  • Olive oil, for brushing
  • 2 boneless, skinless chicken half-breasts (4-5 ounces each)
  • 1 cup panko bread crumbs
  • ¼ cup whole-wheat pastry flour
  • 2½ teaspoons garlic salt
  • 1½ teaspoons natural cane sugar
  • ¼ teaspoon black pepper
  • 2 eggs

Directions:

  1. Place rack in center of oven. Preheat broiler to low. Brush a large baking sheet with a little olive oil.
  2. Cut away the tender flap of meat from under each breast; cut into 1-inch pieces. Slice each breast into 1-inch strips, then cut each strip in half. You should have 10-12 small pieces for each breast.
  3. In two batches, lay pieces between two sheets of parchment paper and gently pound with a kitchen mallet or the bottom of a wine bottle to about ¼-inch thick.
  4. Mix panko, flour, garlic salt, sugar, and pepper together on a large plate. Beat eggs in a separate shallow dish. Dip chicken pieces into panko mixture, coating all sides. Dip into eggs, then again into panko until coated. Place pieces onto baking sheet and brush tops with a little olive oil. Broil for 3½ minutes, or until golden and cooked through.

PER SERVING (4 pieces): 102 cal, 16% fat cal, 2g fat, 1g sat fat, 75mg chol, 11g protein, 9g carb, 1g fiber, 594mg sodium