Pecan-Crusted Chicken Fingers with Dijon-Maple Sauce

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.


6 servings,(serving size: 4 ounces chicken and 2 1/2 tablespoons sauce)

Recipe from

Oxmoor House

Recipe Time

Prep: 26 Minutes
Cook: 24 Minutes

Nutritional Information

Calories 298
Fat 8.5 g
Satfat 2.0 g
Protein 31.5 g
Carbohydrate 28.2 g
Cholesterol 68 mg
Iron 2.3 mg
Sodium 463 mg
Caloriesfromfat 26 %
Fiber 1.1 g
Calcium 36 mg


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


Preheat oven to 400°.

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.

Dredge each chicken tender in flour, shaking off excess flour. Dip each tender in egg substitute; dredge dipped tenders in pecan mixture.

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.

Bake at 400° for 12 minutes or until done.

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.

Oxmoor House Healthy Eating Collection,

Oxmoor House

January 2005
My Notes

Only you will be able to view, print, and edit this note.

Add Note