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AMAZING Chicken Fingers My Changes to the Recipe: These changes were either made because of convenience or to make the recipe healthier: -Chobani Fat free yogurt, instead of mayo (This worked great. It cut out a lot of fat and added ~9gm of protein!) -I didn't use walnuts or lemon juice -EVOO instead of canola oil -Kraft 1/3 less fat grated Parmesan, instead of freshly grated TIP:It was difficult for me to find Wheat Germ. I finally found it in the organic section next to flour and flax seed. There is just enough breadcrumb mix, so don't go over board on your first tenders. There is more than enough dipping sauce, I thought about thinning some of it to make a dijon salad dressing. These were AWESOME and I couldn't believe they weren't fried. This recipe would be great on a salad or paired with a small salad and side veggie. ENJOY! -- originally from Shape Magazine, edited by KVG Comfort Food: Healthy Chicken Fingers with Mustard Dipping Sauce
This crispy chicken recipe gets an omega-3 boost from walnuts. Plus, the chicken fingers are great with the mustard dipping sauce. Serves: 4 Prep Time: 25 minutes Cook Time: 10 minutes Nutrition Score per serving: (3 chicken fingers and 2 Tbsp dipping sauce): 361 calories, 16g fat, 2g saturated fat, 20g carbs, 31g protein, 2g fiber, 48mg calcium, 1mg iron, 673mg sodium SaveReviewSharePrintRate This: 12345Avg: 0.00 Ingredients for the Chicken Fingers 1 tablespoon Dijon mustard 2 tablespoons light mayonnaise 1/4 teaspoon garlic powder 1 pound chicken tenders, trimmed 1 1/2 teaspoons canola oil 1/2 cup whole-wheat panko (Japanese bread crumbs) 1/4 cup walnuts 2 tablespoons wheat germ 2 tablespoons freshly grated Parmesan 1/4 teaspoon kosher salt 1/4 easpoon freshly ground black pepper Cooking spray Ingredients for the Dipping Sauce 3 tablespoons light mayonnaise 2 tablespoons grainy mustard 2 tablespoons honey 1 tablespoon Dijon mustard 1 teaspoon fresh lemon juice Kosher salt and freshly ground black pepper
DIRECTIONS Preheat oven to 425°F. Combine mustard, mayonnaise, and garlic powder in a shallow dish.Add chicken tenders, coat well, and set aside. Pour oil into a small nonstick skillet and heat over medium. Add panko and toast for 3 to 4 minutes, stirring often, until crumbs are golden. Transfer to a shallow dish. Arrange walnuts on a baking sheet; toast in oven for 2 to 3 minutes until just fragrant. Let cool, then finely chop and add to panko with wheat germ, Parmesan, salt, and pepper. Toss well. Set a wire rack over a large baking sheet; spray lightly with cooking spray. Dredge chicken fingers in crumb mixture and arrange on rack. Spray chicken lightly with cooking spray and bake for 12 minutes or until just cooked through. While chicken is baking, combine ingredients for dipping sauce in a small bowl. Divide among four small ramekins. Serve with the chicken fingers.
COMFORT FOOD: Healthy sausage pizza with sweet peppers Posted by Kristen (Surgeon General) at 1:04 PM
AMAZING Chicken Fingers
ReplyDeleteMy Changes to the Recipe:
These changes were either made because of convenience or to make the recipe healthier:
-Chobani Fat free yogurt, instead of mayo (This worked great. It cut out a lot of fat and added ~9gm of protein!)
-I didn't use walnuts or lemon juice
-EVOO instead of canola oil
-Kraft 1/3 less fat grated Parmesan, instead of freshly grated
TIP:It was difficult for me to find Wheat Germ. I finally found it in the organic section next to flour and flax seed. There is just enough breadcrumb mix, so don't go over board on your first tenders. There is more than enough dipping sauce, I thought about thinning some of it to make a dijon salad dressing. These were AWESOME and I couldn't believe they weren't fried. This recipe would be great on a salad or paired with a small salad and side veggie.
ENJOY! -- originally from Shape Magazine, edited by KVG
Comfort Food: Healthy Chicken Fingers with Mustard Dipping Sauce
This crispy chicken recipe gets an omega-3 boost from walnuts. Plus, the chicken fingers are great with the mustard dipping sauce.
Serves: 4
Prep Time: 25 minutes
Cook Time: 10 minutes
Nutrition Score per serving:
(3 chicken fingers and 2 Tbsp dipping sauce): 361 calories, 16g fat, 2g saturated fat, 20g carbs, 31g protein, 2g fiber, 48mg calcium, 1mg iron, 673mg sodium
SaveReviewSharePrintRate This: 12345Avg: 0.00
Ingredients for the Chicken Fingers
1 tablespoon Dijon mustard
2 tablespoons light mayonnaise
1/4 teaspoon garlic powder
1 pound chicken tenders, trimmed
1 1/2 teaspoons canola oil
1/2 cup whole-wheat panko (Japanese bread crumbs)
1/4 cup walnuts
2 tablespoons wheat germ
2 tablespoons freshly grated Parmesan
1/4 teaspoon kosher salt
1/4 easpoon freshly ground
black pepper
Cooking spray
Ingredients for the Dipping Sauce
3 tablespoons light mayonnaise
2 tablespoons grainy mustard
2 tablespoons honey
1 tablespoon Dijon mustard
1 teaspoon fresh
lemon juice
Kosher salt and freshly ground black pepper
DIRECTIONS
Preheat oven to 425°F. Combine mustard, mayonnaise, and garlic powder in a shallow dish.Add chicken tenders, coat well, and set aside.
Pour oil into a small nonstick skillet and heat over medium. Add panko and toast for 3 to 4 minutes, stirring often, until crumbs are golden. Transfer to a shallow dish.
Arrange walnuts on a baking sheet; toast in oven for 2 to 3 minutes until just fragrant. Let cool, then finely chop and add to panko with wheat germ, Parmesan, salt, and pepper. Toss well.
Set a wire rack over a large baking sheet; spray lightly with cooking spray. Dredge chicken fingers in crumb mixture and arrange on rack. Spray chicken lightly with cooking spray and bake for 12 minutes or until just cooked through.
While chicken is baking, combine ingredients for dipping sauce in a small bowl. Divide among four small ramekins. Serve with the chicken fingers.
COMFORT FOOD: Healthy sausage pizza with sweet peppers
Posted by Kristen (Surgeon General) at 1:04 PM