Comfort Food: Healthy Chicken Fingers with Mustard Dipping Sauce
Nutrition Score per serving
(3 chicken fingers and 2 Tbsp dipping sauce): 361 calories
|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)|
|2||tablespoons wheat germ|
|2||tablespoons freshly grated Parmesan|
|1⁄4||teaspoon kosher salt|
|1⁄4||easpoon freshly ground|
2 tablespoons grainy mustard
2 tablespoons honey
1 tablespoon Dijon mustard
1 teaspoon fresh
Kosher salt and freshly ground black pepper
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.
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