Chicken Fingers with Honey Mustard Dipping Sauce
This recipe is taken from the 2005 Milk Calendar. Making your own chicken fingers is fun and easy and this recipe uses ingredients you probably already have. Let the kids help by crushing the cereal and whisking the dip.
- Prep: 20 min
- Cooking: 15 min
Ingredients
- 1 cup (250 mL) Milk
- 1/4 cup (60 mL) liquid honey
- 1/4 cup (60 mL) Dijon mustard or prepared mustard
- Salt and pepper to taste
- 1/2 cup (125 mL) light mayonnaise
- 3 tbsp (45 mL) cider vinegar
- 1 1/2 lbs (675 g) boneless skinless chicken breasts
- 2 cups (500 mL) crushed crisp rice or shredded wheat cereal
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Preparation
Preheat oven to 450 °F (230 °C). Line a baking sheet with foil; Butter or spray foil.
In glass measuring cup, whisk together milk, honey, mustard, 1/2 tsp (2 mL) salt and 1/4 tsp (1 mL) pepper. Pour 1/3 cup (80 mL) of mixture into a shallow dish for breading; set aside. Whisk mayonnaise into remaining milk mixture; gradually whisk in vinegar. Let dip stand to thicken while preparing chicken fingers (at least 10 min).
Meanwhile, in another shallow dish, combine cereal with 1/4 tsp (1 mL) salt and a pinch of pepper. Cut chicken breasts into about 3-inch (7.5 cm) by 1/2-inch (1 cm) strips. Dip each chicken strip first into milk mixture in shallow dish then into crumbs, pressing to coat. Place on prepared baking sheet. Discard any excess Milk mixture from breading and excess crumbs.
Bake for about 15 min or until golden brown and chicken is no longer pink inside. Serve with dip. (Any extra dipping sauce can be refrigerated for up to 1 week.)
Tips
Cooking Tip:Freeze unbaked chicken fingers on parchment or waxed paper-lined baking sheet until firm. Transfer to an airtight container and freeze for up to 2 months. Bake as directed (without thawing), increasing time to 18 to 20 min.
For the Adventurous: Instead of honey and mustard, substitute 2 tbsp (30 mL) chipotle barbecue sauce and 2 tbsp (30 mL) raspberry jam.
Healthy Eating Tip:Compared with some purchased varieties, these fingers have almost 50 % less fat per serving. Team them up with fresh cut veggies, either as a meal or a healthy appetizer.
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Nutritional information
Per serving| Energy: | 297 Calories |
| Protein: | 28 g |
| Carbohydrate: | 24 g |
| Fat: | 9 g |
| Fibre: | 0.3 g |
| Sodium: | 841 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 6 % / 70 mg |
| Niacin: | 73 % |
| Vitamin B6: | 31 % |
| Phosphorus: | 23 % |
| Vitamin B12: | 23 % |
