Kids adore chicken fingers and nuggets, but the deep-fried versions are terribly unhealthy. The pre-made options that you grab in the grocery store may be easy, but the expense and lack of nutrition in most brands makes this quick dinner a poor choice. Why not make a huge, heart-healthy batch yourself and freeze half, ensuring that you always have a quick and healthy option available?
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
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
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 creamy honey mustard sauce.
Serve the chicken fingers with the sauce on the side.
This recipe is reprinted with permission from Healthy Recipes Kids Love, Copyright © 2005 by the American Heart Association.
Published by Publications International, Ltd. Available at www.shopheart.org.