Almond-Crusted Chicken Fingers

Canola oil cooking spray

cup sliced almonds

¼ cup whole-wheat flour

1 teaspoons paprika

teaspoon garlic powder

teaspoon dry mustard

¼ teaspoon salt

teaspoon freshly ground pepper

1 teaspoons extra-virgin olive oil

4 egg whites (see note)

1 pound chicken tenders

Heat oven to 475 degrees. Set a wire rack on a foil-lined baking sheet and coat 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 white 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, 20-25 minutes.

Serves four.

@Recipe nutrition:Cook's note: Dried egg whites are convenient in recipes like this one because you don't have to figure out what to do with 4 egg yolks. Look for powdered brands like Just Whites in the baking aisle or natural-foods section or fresh pasteurized whites in the dairy case of most supermarkets. Nutrition values per serving: 175 calories (20.5 percent from fat), 4 g fat (1 g saturated fat), 4 g carbohydrate, 1 g fiber, 27 g protein, 66 mg cholesterol, 254 mg sodium.

"The Eating Well Diet" by Dr. Jean Harvey-Berino, with Joyce Hendley and the editors of Eating Well (2008 Countryman Press, $24.95)