Healthy lunch makeovers: Chicken fingers
Crunchy healthy chicken fingers
In this recipe, adapted from Shape Magazine, chicken fingers get a boost of crispiness and omega-3 in the form of walnuts.
- 3 tablespoons Dijonnaise
- 1/4 teaspoon garlic powder
- 1 pound chicken breast tenders
- 1-1/2 teaspoons canola oil
- 1/2 cup whole wheat panko breadcrumbs
- 1/4 cup walnuts
- 3 tablespoons freshly grated Parmesan
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- Cooking spray
- Preheat oven to 425 degrees F.
- Combine Dijonnaise and garlic powder in a shallow dish. If you don't have Dijonnaise, mix light mayonnaise and brown mustard to taste. Add chicken tenders to the dish and coat well, then set aside.
- Heat canola oil in a skillet over medium heat. Add breadcrumbs and cook for 4-5 minutes, stirring often until crumbs are golden brown. Transfer toasted breadcrumbs to a shallow dish.
- Arrange walnuts (or almonds if you prefer) on a baking sheet. Toast in the oven for 3 minutes. Let cool and then finely chop. Add chopped nuts, Parmesan and seasonings to the breadcrumbs and toss well.
- Place a wire rack on a large baking sheet and spray with cooking spray. Dip the chicken fingers in the breadcrumb mixture and place on the wire rack.
- Spray the chicken finger very lightly with cooking spray. Bake for 12-14 minutes until crispy and cooked through.
When it comes to dipping, kids love ketchup and barbecue sauce. Light honey mustard, fat-free Ranch dressing and even avocado dipping sauce are all great with chicken fingers.