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Chicken Fingers with Dipping Sauces




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Recipe By American Heart Association

You can never have too many chicken finger recipes or dipping sauces!

Serves 4; about 3 ounces chicken and 1 tablespoon plus 1½ teaspoons dipping sauce per serving

Ingredients

  • 1 cup fat-free or low-fat plain yogurt
  • 1 pound chicken tenders, all visible fat discarded
  • Vegetable oil spray

For the Coating Mixture:

  • ½ 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
  • ½ teaspoon dried basil, crumbled
  • ½ teaspoon garlic powder
  • ¼ teaspoon salt

For the Creamy Honey Mustard Sauce:

  • ¼ cup fat-free or light sour cream
  • 1 tablespoon plus 1 teaspoon Dijon mustard
  • 1 tablespoon honey

For the Blackberry Dipping Sauce:

  • ¼ cup all-fruit seedless blackberry spread
  • 2 tablespoons fat-free or light mayonnaise
  • 1/8 teaspoon ground cinnamon

Directions

    1. Put the yogurt in a medium bowl. Add the chicken, stirring to coat. Set aside.
    2. Preheat the oven to 375°F. Lightly spray a baking sheet with vegetable oil spray.
    3. In another medium bowl, stir together the coating mixture ingredients.
    4. Dip one piece of chicken at a time in the coating mixture, turning gently to coat. Arrange the chicken in a single layer on the baking sheet. Lightly spray the chicken with vegetable oil spray.
    5. Bake for 20 minutes, or until the chicken is no longer pink in the center and the coating is crisp.
    6. Meanwhile, in a small bowl, whisk together the ingredients for the desired sauce.
    7. Serve the chicken fingers with the sauce on the side.

Chicken Fingers with Creamy Honey Mustard Dipping Sauce Nutrition Analysis (per serving): Calories 320, Total Fat 3.5 g, Saturated 1.0 g, Polyunsaturated 0.5 g, Monounsaturated 0.5 g, Carbohydrates 37 g, Sugars 11 g, Fiber 2 g, Cholesterol 71 mg, Protein 35 g, Sodium 477 mg.
Dietary Exchanges: 2 starch, ½ skim milk, 3 very lean meat.

Chicken Fingers with Blackberry Dipping Sauce Nutrition Analysis (per serving):
Calories 326, Total Fat 3.0 g, Saturated 1.0 g, Polyunsaturated 0.5 g, Monounsaturated 0.5 g, Carbohydrates 40 g, Sugars 14 g, Fiber 2 g, Cholesterol 69 mg, Protein 34 g, Sodium 421 mg.
Dietary Exchanges: 1½ starch, ½ fruit, ½ skim milk, 3 very lean meat.

Reminder: The ingredients in a recipe determine if it should be eaten every day, some days, or on special occasions. It's up to you and you doctor to determine what can be part of a healthy diet for you and any special needs you may have.


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Photo by Flicker user mollycakes / CC BY-NC 2.0



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