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Lo-Cal Chicken Fingers with Honey Mustard Sauce

These are sooo good and so easy to make! A little crispy on the outside and very tender on the inside. Plus, they’re baked, not fried! Theyʼre not only dipped in a yummy honey mustard, yogurt sauce before baking, some of it is saved for dipping. The skinny for 1 serving (3 chicken fingers) 270 calories, 1 gram of fat and 7 Weight Watchers POINTS PLUS. Serve with a salad and you’ll be all set for dinner.

Lo-Cal Chicken Fingers with Honey Mustard Sauce

Prep Time: 15 minutes

Baked Time: 15 minutes


Ingredients for Sauce:

½ cup plus 2 tablespoons nonfat plain Greek yogurt or nonfat plain yogurt

¼ cup honey

¼ cup spicy brown mustard or yellow mustard


Ingredients for Chicken Fingers:

1 pound chicken tenders or chicken breasts cut into strips to equal 12 pieces

3 cups cornflakes, crushed into crumbs or ¾ cup Kelloggʼs cornflake crumbs (see shopping tips)

1 teaspoon smoked paprika (see shopping tips)

1 teaspoon garlic powder

½ teaspoon sugar

½ teaspoon salt

Barbecue sauce for dipping, optional


Instructions:

1. Preheat oven to 350 degrees. Line a baking pan with foil. Coat with cooking spray.

2. To make cornflake crumbs: Either process in blender, mini chop or food processor. Or, place in sealed plastic bag and crunch with hands into crumbs.

3. In a small bowl, mix together ½ cup yogurt, honey and mustard.  Remove ½ cup of sauce and refrigerate until ready to serve, for dipping.

4. To the remaining sauce, stir in 2 tablespoons of yogurt.

5. In another small bowl, add cornflake crumbs, paprika, garlic powder, sugar and salt.

6. To assemble: Dip chicken pieces into sauce. Next, dip each piece in cornflake crumbs. Place on baking sheet. Repeat for all 12 pieces of chicken.

7. Bake in oven for  7 minutes, turn chicken fingers over and bake for additional 6-8 minutes until cooked through and golden brown.

8. Serve with dipping sauce that has been stored in refrigerator. In addition, you can serve with a little barbecue sauce for dipping.

Entire recipe makes 12 chicken fingers and ½ cup dipping sauce (each serving, 3 chicken fingers and a little sauce)


Shopping Tip
s:

Kelloggʼs cornflake crumbs are super easy to use for this recipe and can be found in the baking aisle of many supermarkets.

Smoked paprika can be found in the spice section of most supermarkets. It has wonderful sweet, smokey flavor. If you canʼt find it use regular paprika.


Substitution Tips:

Instead of cornflake crumbs, you can use Panko bread crumbs, regular bread crumbs or crushed reduced-fat potato chips.

Since I created this recipe, I’ve come up with a fabulous, homemade, low-calorie honey mustard salad dressing that would also taste great with this recipe. If you’d like to check out this recipe, click here: Skinny Honey Mustard Dressing

 (23 calories a tablespoon).


Weight Watchers (old points) 5

Weight Watchers POINTS PLUS 7

 

Find more delicious recipes like this on Nancy Fox’s website, Skinny Kitchen!

 

 

Nancy Fox

Nancy Fox is no stranger to the food industry. She founded Mrs. Beasley's, a gift-basket company featuring baskets full of decadent baked goods. It became the "hot" gift to give among the Hollywood community. 
Nancy later opened 2 low fat restaurants called Nancy’s Healthy Kitchen. Her line of reduced-fat cookies were featured on "Oprah's Favorites" gift show. Continuing her passion for cooking and baking Nancy created a recipe website called <a href="http://www.skinnykitchen.com">Skinny Kitchen</a>. Each week she shares skinny recipes, cooking and kitchen tips, food finds and the healthy benefits of many recipes. There’s also nutritional facts and Weight Watchers POINTS on each recipe.

[email protected]

Tuesday 4th of August 2015

Thanks so much for sharing my recipe. I hope everyone enjoys it! With my very best wishes, Nancy

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