- Calories: 260
- Protein: 36 g
- Total Fat: 4 g
- Unsaturated Fat: 4 g
- Saturated Fat: 0 g
- Cholesterol: 110 mg
- Total Carbohydrate: 21 g
- Dietary Fiber: 2 g
- Total Sugar: 1 g
- Natural Sugar: 1 g
- Added Sugar: 0 g
- Sodium: 150 mg
Chicken fingers were a frequently requested dish in my house when the kids were growing up. They would all greet me with huge smiles whenever I approached the table with a giant platter of the beloved food. They’re great for dipping (honey mustard, barbecue sauce or even spicy ketchup) and I lightened them up with some easy swaps: I use light mayonnaise and Dash Salt-Free Seasoning Blend, I bake them instead of frying and I also rely on whole-grain bread crumbs to bump up the nutrition. They’re perfectly tender and juicy on the inside but crispy and crunchy on the outside. Even though the kids are away at school or working now, I still make them for Ian and myself because they’re that delish.
- Prep time
- Total Time
• 1 cup plain, unseasoned breadcrumbs, preferably whole grain
• 4 teaspoons Dash Table Blend Salt-free Seasoning Blend
• 1 tablespoon nutritional yeast (optional)
• 1 egg
• 1 egg white
• 1½ tablespoons light mayonnaise
• 1½ pounds boneless skinless chicken tenders
Preheat the oven to 450°. Mist 2 baking sheets with oil spray and set aside.
In a large bowl, stir together the breadcrumbs, Dash seasoning blend and optional nutritional yeast until well combined.
In a small bowl, whisk the egg, egg white, and light mayonnaise until well blended.
One at a time, dip the chicken tenders into the egg mixture, letting any excess egg drip off, then place in the bread crumb mixture (pat to coat on all sides with the breading). Place the tenders on the baking sheets and mist the tops with oil spray.
Bake for 15 to 20 minutes (cooking time will vary, depending upon the size of your chicken), or until the breading is golden brown and crispy and the chicken reaches an internal temperature of 165˚. Serve immediately.
Try this Dash Oven-Fried Chicken.