Comfort Food: Healthy Chicken Fingers with Mustard Dipping Sauce

This crispy chicken recipe gets an omega-3 boost from walnuts. Plus, the chicken fingers are great with the mustard dipping sauce.

Serves: 4

Prep Time: 25 minutes

Cook Time: 10 minutes

Nutrition Score per serving:

(3 chicken fingers and 2 Tbsp dipping sauce): 361 calories, 16g fat, 2g saturated fat, 20g carbs, 31g protein, 2g fiber, 48mg calcium, 1mg iron, 673mg sodium

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Ingredients for the Chicken Fingers

  • 1 tablespoon Dijon mustard
  • 2 tablespoons light mayonnaise
  • 1/4 teaspoon garlic powder
  • 1 pound chicken tenders, trimmed
  • 1 1/2 teaspoons canola oil
  • 1/2 cup whole-wheat panko (Japanese bread crumbs)
  • 1/4 cup walnuts
  • 2 tablespoons wheat germ
  • 2 tablespoons freshly grated Parmesan
  • 1/4 teaspoon kosher salt
  • 1/4 easpoon freshly ground
  • black pepper
  • Cooking spray

Ingredients for the Dipping Sauce

3 tablespoons light mayonnaise
2 tablespoons grainy mustard
2 tablespoons honey
1 tablespoon Dijon mustard
1 teaspoon fresh
lemon juice
Kosher salt and freshly ground black pepper

Preheat oven to 425°F. Combine mustard, mayonnaise, and garlic powder in a shallow dish.Add chicken tenders, coat well, and set aside.

Pour oil into a small nonstick skillet and heat over medium. Add panko and toast for 3 to 4 minutes, stirring often, until crumbs are golden. Transfer to a shallow dish.

Arrange walnuts on a baking sheet; toast in oven for 2 to 3 minutes until just fragrant. Let cool, then finely chop and add to panko with wheat germ, Parmesan, salt, and pepper. Toss well.

Set a wire rack over a large baking sheet; spray lightly with cooking spray. Dredge chicken fingers in crumb mixture and arrange on rack. Spray chicken lightly with cooking spray and bake for 12 minutes or until just cooked through.

While chicken is baking, combine ingredients for dipping sauce in a small bowl. Divide among four small ramekins. Serve with the chicken fingers.

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