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Healthy Chicken Fingers with Mustard Dipping Sauce

Healthy Chicken Fingers with Mustard Dipping Sauce


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 teaspoon freshly ground black pepper
  • Cooking spray

For the Mustard 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


  1. Preheat oven to 425 degrees 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.
  2. 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.
  3. 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 Information

Per serving: 347 kcal cal., 17 g fat (3 g sat. fat), 21 g carb., 2 g fiber, 10 g sugar, 27 g pro., 51 mg calcium, 1 mg iron. Percent Daily Values are based on a 2,000 calorie diet


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