Sunday, January 19, 2014

Panko Crusted Baked Chicken Fingers

I used to make these baked chicken fingers all the time.  However, even though they were "baked" with my old recipe…they were still loaded with butter!  So…it wasn't really that healthy, but they were always such a great hit with my family!!  I finally found some that were healthy and I didn't mind serving them to my family!  Thanks to the TurboFire nutrition guide (and Melanie Mitro) for this recipe…can't wait to try it out this week!! I know it will be a winner in my family!  These are also great things to make lots of and freeze them (before they are cooked) to have for a quick already prepared meal!  I'm all about ease in my house!!


Panko Crusted Baked Chicken Fingers -
Panko Crusted Baked Chicken Finger Ingredients 
  • 8 - 5 oz boneless, skinless chicken breasts 
  • 3/4 cup panko (whole  wheat panko bread crumbs)
  • 1/4 cup Dijon Mustard (may sub with spicy Asian mustard)
  • 1/2 cup nonfat plain yogurt
  • 2 Tbsp sesame oil (may sub with peanut oil)
  • 3 garlic cloves
  • 1-1/2 tbsp dried parsley


Rinse and pat dry, chicken breast and set aside.  In a large bowl, mix mustard, crushed garlic, yogurt, and sesame oil.  In separate bowl, mix parsley with panko.  Dip chicken into mustard mixture and then roll it in breadcrumbs.  Place on a cookie sheet sprayed with nonstick spray and bake at 475 degrees for 20 minutes, or until coating is golden brown and chicken is no longer pink.  Serve with Dijon sauce or marinara sauce.

Calories:  231, Protein 31g, Carbs 9g, Total fat 7g, Fiber .5g

Dijon Sauce
Panko Crusted Baked Chicken Fingers -

  • 1/4 cup Dijon Mustard
  • 1/4 cup nonfat plain yogurt
  • 1 tsp sesame oil
  • 1 tsp low sodium soy sauce

Calories:  17 protein, .5 carbs, 1g total fat, Fiber 0g

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