Serves 4; about 3 ounces chicken and 1 tablespoon plus 1 1/2 teaspoons dipping sauce per serving
1 cup fat-free or low-fat plain yogurt
1 pound chicken tenders, all visible fat discarded
Vegetable oil spray
Coating Mixture
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
OR
Blackberry Dipping Sauce
1/4 cup all-fruit seedless blackberry spread
2 tablespoons fat-free or light mayonnaise
1/8 teaspoon ground cinnamon
Put the yogurt in a medium bowl. Add the chicken, stirring to coat. Set aside.
Preheat the oven to 375°F. Lightly spray a baking sheet with vegetable oil spray.
In another medium bowl, stir together the coating mixture ingredients.
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.
Bake for 20 minutes, or until the chicken is no longer pink in the center and the coating is crisp.
Meanwhile, in a small bowl, whisk together the ingredients for the desired sauce.
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
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
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
1 1/2 starch
1/2 fruit
1/2 skim milk
3 very lean meat
This recipe is reprinted with permission from Healthy Recipes Kids Love, Copyright © 2008 by the American Heart Association. Published by Publications International, Ltd. Available at online at www.shopheart.org.
