CHICK-FIL-A: CHICK-N-STRIPS

SAVE: 108 CALORIES, 15 G FAT, 3 G SAT. FAT

Did you know that Chick-fil-A celebrates Cow Appreciation Day, “an unofficial, yet nationally recognized, holiday,” according to their Web site, by awarding all customers dressed in cow “from head to toe” with a free combo meal?

That’s right, on July 15, 2005, they made this offering to save the cow (and to eat the chicken). They set up an entire Web site for interested customers to learn more and even included a link to frequently asked questions. It answers inquiries such as what dressing like a cow “from head to toe” actually means, and offers to those interested in dressing only in part like a cow a free entrée instead of the free combo.

In case you missed Cow Appreciation Day and the chance to receive a free six-piece Chick-n-Strips, medium waffle fries, and medium lemonade (totaling 1,000 calories, 47 g protein, 121 g carbohydrates, 37.5 g fat, 7.5 g sat. fat, and 6 g fiber), you might feel better knowing that you can now make those deliciously sweet strips on your own in the privacy of your own home with only a fraction of the fat and calories—cow suit optional.

1 boneless, skinless chicken breast half (5 ounces)

2 teaspoons unbleached or all-purpose flour

2 teaspoons sugar

½ teaspoon salt

¼ teaspoon paprika

1⁄8 teaspoon ground black pepper

1⁄8 teaspoon garlic powder

1⁄8 teaspoon onion powder

1⁄8 teaspoon cayenne

Olive oil spray

1 egg white

1½ teaspoons fat-free milk

3 tablespoons dry bread crumbs

PLACE the chicken on a cutting board. Cover with a sheet of waxed paper. With the smooth side of a meat mallet, pound to an even ¼" thickness. Cut diagonally into 6 equal strips (about 4" x ¾").

In a small resealable plastic bag, combine the flour, sugar, salt, paprika, black pepper, garlic powder, onion powder, and cayenne. Shake to mix well. Add the chicken. Shake to completely coat the chicken with the flour mixture. Place in the refrigerator for at least 10 minutes.

Preheat the oven to 450°F. Lightly mist a small nonstick baking sheet with oil spray. Set aside.

In a small shallow bowl, combine the egg white and the milk. Beat with a fork until smooth. Place the bread crumbs on a small sheet of waxed paper set next to the egg-white mixture.

One at a time, dip the chicken strips into the egg-white mixture, being sure to coat completely. Allow any excess egg-white mixture to drip off. Dip into the bread crumbs to coat completely. Place, not touching, on the reserved baking sheet.

Lightly mist both sides with oil spray.

Bake for 4 to 6 minutes per side, or until the breading is crisp and the chicken is no longer pink inside.

MAKES 1 SERVING (6 PIECES)

322 calories, 40 g protein, 28 g carbohydrates, 5 g fat, <1 g sat. fat, 1 g fiber

Original Chick-fil-A Chick-n-Strips (6 pieces): 430 calories, 43 g protein, 21 g carbohydrates, 20 g fat, 4 g sat. fat, 1 g fiber

DRIVE-THRU You can bread the strips in batches for storage in the freezer (unbaked) until you need a “fast food” meal. When you want to eat them—no need to thaw—simply follow the recipe directions, baking for 5 to 7 minutes per side. Not only will they be on the table quicker than Chick-fil-A’s could be, but you’ll know you’re taking in a fraction of the fat and far fewer calories. Freeze for up to 2 months.