Chicken Fingers With Dipping Sauces
Chicken Fingers with Creamy Honey Mustard Dipping Sauce
Nutrition Analysis (per serving):
Dietary Exchanges: 2 starch, 1/2 skim milk, 3 very lean meat
Chicken Fingers with Blackberry Dipping Sauce
Nutrition Analysis (per serving): Calories 326, Total Fat 3.0 g , Cholesterol 69 mg, Protein 34 g, Carbohydrates 40 g, Sodium 421 mg
Dietary Exchanges: 1 1/2 starch, 1/2 fruit, 1/2 skim milk, 3 very lean meat
- 1 cup fat-free or low-fat plain yogurt
- 1 pound chicken tenders, all visible fat discarded
- Vegetable oil spray
- 1/2 cup yellow cornmeal
- 1/3 cup plain dry bread crumbs
- 2 tablespoons all-purpose flour
- 1 tablespoon plus 1 teaspoon shredded or grated Parmesan cheese
- 1 teaspoon paprika
- 1/2 teaspoon dried basil, crumbled
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
Creamy Honey Mustard Sauce
- 1/4 cup fat-free or light sour cream
- 1 tablespoon plus 1 teaspoon Dijon mustard
- 1 tablespoon honey
Blackberry Dipping Sauce
- 1/4 cup all-fruit seedless blackberry spread
- 2 tablespoons fat-free or light mayonnaise
- 1/8 teaspoon ground cinnamon
- Put yogurt in medium bowl. Add chicken, stirring to coat. Set aside.
- Preheat oven to 375°F. Lightly spray baking sheet with vegetable oil spray. In another medium bowl, stir together coating mixture ingredients.
- Dip one piece of chicken at a time in the coating mixture, turning gently to coat. Arrange chicken in a single layer on the baking sheet. Lightly spray chicken with vegetable oil spray.
- Bake for 20 minutes, or until chicken is no longer pink in the center and coating is crisp.
- Meanwhile, in small bowl, whisk together ingredients for the desired sauce.
- Serve chicken fingers with sauce on the side.
- This recipe is reprinted with permission from Healthy Recipes Kids Love, Copyright (c) 2008 by the American Heart Association. Published by Publications International, Ltd. Available at online at www.shopheart.org.
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