Chicken Fingers are a typical kid food, but let’s face it, grown-ups love them, too. They are comfort food when you want to snuggle in or great as tailgate food when you are ready to cheer your team. A bowl of Ranch Dressing alongside vegetables and you are good to go!
Welcome to the Good and Good for You™ newsletter, a quick 5-minute read with ideas and info on ways to help improve your life – including a tasty and healthful recipe.
Protecting Your Peace
There’s a lot we can’t control — other people’s opinions, demands, drama, or even the occasional unsolicited advice. But we can decide what gets our time, attention, and energy. Protecting your peace isn’t selfish; it’s a form of self-care. And sometimes, it’s as simple as saying no, setting a boundary, and making yourself a plate of (healthy) chicken fingers for dinner.
This issue shares:
- Best Life Living Tip: Set One Healthy Boundary 🖐️
- Self-Care Strategy: Say No Without Apology 🚫
- Ideas and Inspiration: Protecting Your Body🙅♀️
- Good and Good for You™ Recipe: Healthy Chicken Fingers🐓
Chicken fingers are a reminder that dinner doesn’t have to be complicated to be good. No guilt. No fuss. No apology. Want to get a little more fancy? Add a dollop of store-bought marinara and top them with mozzarella for a Good and Good for You™ Healthy Chicken Finger Parmesan.
Because protecting your peace includes protecting your time in the kitchen, too. These chicken fingers deliver the crispy, satisfying experience we love without requiring a complicated recipe or a lot of fuss. Read on for more…
Best Life Living Tip: Set One Healthy Boundary
You don’t have to overhaul your entire life to protect your peace. Start with one boundary.
Also, understand that sometimes it may be you moving your own boundary, not someone else. For example, sometimes when I am with my mom I am reluctant to go for a long walk or do my morning exercise routine. I am the one feeling guilty about “not spending time with her.” That’s on me, not her. She wants me to be healthy and happy.
- Decide what you’re no longer willing to do.
- Be clear about what you are willing to do.
- Remember that a boundary is about what you will do – not controlling someone else.
Maybe it’s not answering work emails after dinner. Maybe it’s leaving a group chat that makes you crazy. Maybe it’s protecting an hour of quiet time. Pick one and stick with it.
Self-Care Strategy: Say No Without Apology
“No” is a complete sentence – and you don’t have to write a five-paragraph explanation to go with it. Women are notorious for making everyone comfortable. Quit doing it.
- Be direct and honest. Short, polite responses prevent the other person from pushing back and reinforces your boundaries.
- You can say, “I can’t take that on right now.”
- You can say, “That doesn’t work for me.”
- You can simply say, “No, thank you.”
- Use “I statements” like “I have other commitments” which rightfully puts the responsibility on you without blaming the requester.
Saying no doesn’t make you difficult, selfish, or unkind. It makes room for the things that matter to you and are better for your life.
Ideas & Inspiration: Protect Your Body
The ultimate in Protecting Your Peace is protecting your body. I haven’t signed up for an in class person, yet, but am planning on it. In the meanwhile, there are many resources online.
You may think videos won’t help in real life, but watching self-defense videos can help you:
- Build confidence and feel more prepared.
- Improve awareness of your surroundings.
- Learn practical skills for getting away and seeking help.
- Reduce fear by replacing uncertainty with preparation.
Check out Gloria Marcott, a former law enforcement officer with more than 18 years experience in law enforcement and CEO of Soul Punch, a woman’s self defense training program. Give her a follow at @gloria_marcott on Instagram.
Good and Good for You takeaway: Being prepared is a form of self-care.
Make it Count
Good and Good for You Takeaway
Protecting your peace doesn’t mean shutting out the world. It means being more intentional about what you let in. Set a boundary. Say no when you need to. Keep dinner simple.
Thanks for reading. I write this newsletter to encourage you, but honestly, I write it to encourage myself, too. We’re all figuring out how to take better care of ourselves, make good choices, and get back on track when life gets in the way. I’m right there with you.
For more tips, inspiration, and healthy recipes, follow @virginiawillis on Instagram. And remember, if you choose what’s Good and Good for You™ most of the time, you’re headed in the right direction. You’ve got this!
Bon Appétit, Y’all!
Virginia Willis
PS — Super excited that I now have my recipes categorized by subject, like a cookbook! Check it out HERE. And, it’s pretty new so if you find a problem or an error, please do me a favor and let me know. Thanks! VA
Healthy Chicken Fingers Parmesan
Ingredients
- 3 large egg whites lightly beaten
- ½ teaspoon coarse kosher salt divided
- ¼ teaspoon freshly ground black pepper divided
- 1 pound boneless skinless chicken breasts, cut lengthwise into strips
- 1 1/2 cups panko
- 1/2 teaspoon paprika
- 1/2 teaspoon cayenne or to taste
- Ranch dressing and vegetables, for serving, optional
- 1 cup marinara sauce, optional
- 1 cup low-moisture part-skim mozzarella, optional 4 ounces
Instructions
- Heat oven to 400°. Line a rack with aluminum foil for easy clean-up. Place a rack over the prepared baking sheet. Set aside.
- Place egg whites in a bowl and season with half of the salt and pepper. Add the chicken strips and stir to combine and coat. In a second bowl, combine the panko breadcrumbs, paprika, and cayenne. Season with remaining salt and pepper.
- Remove chicken strips one at a time, letting the excess egg white mixture drip off, and dredge in the breadcrumb mixture. Place the coated chicken strips on the prepared rack. Bake until cooked golden brown and the juices run clear when pierced with a knife, about 20 minutes.
- Remove from the oven. Serve with Ranch Dressing and Vegetable Crudite.
- If preparing for Baked Chicken Finger ParmesanL: Change the oven temperature to broil. Top each chicken finger with a spoonful of the warmed sauce. Sprinkle cheese on top of each. Return to the oven and broil until the cheese is melted and golden brown. Serve immediately.
Nutrition
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