This crispy chicken recipe gets an omega-3 boost from walnuts. Plus, the chicken fingers are great with the mustard dipping sauce.

Source: Shape


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For the Chicken Fingers:
For the Mustard Dipping Sauce:


Instructions Checklist
  • 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.


Nutritional information includes 1/8 teaspoon of added salt.

Nutrition Facts

347 calories; fat 17g; saturated fat 3g; carbohydrates 21g; insoluble fiber 2g; sugars 10g; protein 27g; sodium 590mg; calcium 51mg; iron 1mg.