Simply Satisfying – Panko Baked Chicken Fingers

pankochicken4These are a healthier alternative to the chicken fingers that are served in restaurants and they taste great. These are good the next day, too & make a tasty snack or appie.


1/2 tsp (2 mL) Dijon mustard
2 egg whites
2 cups (500 mL) panko (Japanese-style bread crumbs)
1/2 tsp (2 mL) paprika
1/2 tsp (2 mL) dried parsley
1 tsp (5 mL) lemon zest
Pinch each salt and pepper
2 chicken breasts (650 g total), cut into 16 1-in.-thick strips

Preheat oven to 400°F. Spray a baking sheet with non-stick cooking spray. In a bowl, whisk Dijon mustard with egg whites. In a second bowl, mix together bread crumbs, paprika, parsley, lemon zest, salt and pepper. Dip chicken in egg whites and then bread mixture, and place on baking sheet. Repeat till all strips are coated. Bake for 12 to 15 minutes until cooked through.

Makes 16 chicken fin­gers. Each: 100 calories, 12 g protein, 1 g fat (0 g sat­urated fat), 10 g carbo­hydrates, 1 g fibre, 24 mg cholesterol, 142 sodium.

Spicy Peanut Dipping Sauce


2 Tbsp (30 mL) smooth peanut butter

¼ cup (60 mL) hot water

1Tbsp (15 mL) lime juice

1 Tbsp (15 mL) low sodium soy sauce

1 tsp. (5mL) Tabasco

Pinch each ground ginger, cumin, salt and pepper

Having a couple of extra dipping sauces on hand like sweet chili & honey mustard will give guests a variety to choose from and are a nice accompaniment to the fingers.


Recipe taken from Best Health Magazine


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