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Pecan-Crusted Chicken Fingers with Dijon-Maple Sauce

Prep time 26 mins
Cook time 24 mins
Yield 6 servings,(serving size: 4 ounces chicken and 2 1/2 tablespoons 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.

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

Nutrition 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

How to Make It

  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.

Oxmoor House Healthy Eating Collection