Pecan-Crusted Chicken Fingers with Dijon-Maple Sauce |
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Prep Time: 26 Minutes Cook Time: 24 Minutes |
Ready In: 50 Minutes Servings: 6 |
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Baking these double-dipped chicken tenders in the oven allows the pecan crust to get crispy without the added fat and calories associated with deep-fat frying. Ingredients:
1 1/2 pounds chicken breast tenders (about 12 pieces) |
3/4 teaspoon pepper, divided |
1/2 teaspoon salt |
1 cup all-purpose flour, divided |
1/2 cup egg substitute |
1/2 cup finely chopped pecans |
2 teaspoons olive oil, divided |
cooking spray |
1/2 cup fat-free, less-sodium chicken broth |
1 teaspoon cornstarch |
1/4 cup maple syrup |
1 1/2 tablespoons country-style dijon mustard |
2 teaspoons light butter |
1 tablespoon fresh lemon juice |
Directions:
1. Preheat oven to 400°.
2. Sprinkle chicken with 1/2 teaspoon pepper and salt. Place 1/2 cup flour and egg substitute in separate shallow dishes. Combine 1/2 cup flour, pecans, and 1/4 teaspoon pepper in a shallow dish.
3. Dredge each chicken tender in flour, shaking off excess flour. Dip each tender in egg substitute; dredge dipped tenders in pecan mixture.
4. Heat 1 teaspoon oil in a large nonstick skillet coated with cooking spray. Add half of chicken and cook 2 to 3 minutes on each side or until browned. Transfer chicken to a baking sheet lined with foil; lightly coat chicken with cooking spray. Repeat procedure with remaining oil and chicken tenders.
5. Bake at 400° for 12 minutes or until done.
6. Combine chicken broth and cornstarch; add chicken broth mixture to pan (do not wipe clean). Bring to a boil, reduce heat, and cook 1 to 2 minutes or until thick, scraping pan to loosen browned bits. Stir in maple syrup, mustard, butter, and lemon juice; cook 1 minute or until thoroughly heated. Serve immediately with chicken tenders.
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