What a relief to know when you come home from a day at work, you can count on these tasty chicken fingers in your freezer.


Buy boneless chicken breasts when they’re featured as a supermarket special and make batches of chicken fingers to freeze ahead. Use fresh (not defrosted) chicken breasts; prepare recipe as directed, placing unbaked strips on a rack set on baking sheet. Freeze until firm; transfer to a storage container. Can be frozen for up to 2 months. No need to defrost before baking. You can also make extra batches of the crumb mixture and store in the freezer.
Cooking time: n/a


  • ½ cup (125 mL) finely crushed soda cracker crumbs (about 16 crackers)
  • 1/3 cup (75 mL) freshly grated Parmesan cheese
  • ½ tsp (2 mL) dried basil leaves
  • ½ tsp (2 mL) dried marjoram leaves
  • ½ tsp (2 mL) paprika
  • ½ tsp (2 mL) salt
  • ¼ tsp (1 mL) freshly ground black pepper
  • 4 boneless skinless chicken breasts
  • 1 egg
  • 1 clove garlic, minced


- Preheat oven to 400◦ F (200◦ C)
- Baking sheet with rack, rack sprayed with vegetable cooking spray

  1. In a food processor, combine cracker crumbs, Parmesan cheese, basil, marjoram, paprika, salt and pepper. Process to make fine crumbs. Place in a shallow bow.
  2. Cut chicken breasts into 4 strips each. In a bowl, beat egg and garlic; add chicken strips. Using a fork, dip chicken strips in crumb mixture until evenly coated. Arrange on rack set on baking sheet.
  3. Bake in preheated oven for 14 to 18 minutes or until no longer pink in centre. (If frozen, bake for up to 25 minutes)


Canada’s Choice per Serving: 2½ Meat & Alternatives

Recipe reprinted with permission from Diabetes Comfort Food, Johanna Burkhard and Barb Selley, Robert Rose Inc., 2006, http://www.robertrose.ca.

Nutritional Information

Per Serving
Calories 115
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 59 mg
Sodium 425 mg
Carbohydrates 3g
Fiber 0 g
Protein 8 g

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