Dinner

Chicken Fingers with Honey Dill Sauce

Make chicken fingers healthier by making your own at home. The classic panko bread crumb coating is seasoned and lightly browned before they're baked.

Prep Time

Servings

Chicken Fingers

1 lb chicken breast fillets or boneless skinless chicken breasts cut into 18 1/2 inch (1 cm) x 3 inch (6 cm) pieces (500 g)

2 egg whites lightly whisked (2)

1/2 cup panko crumbs (125 mL)

1 Tbsp grated Parmesan cheese (15 mL)

1 Tbsp dried parsley flakes (15 mL)

1/2 tsp chili powder (2 mL)

1/8 tsp garlic powder (0.5 mL)

1/8 tsp black pepper (0.5 mL)

2 Tbsp canola oil (30 mL)

Honey Dill Sauce

1/2 cup fat-free yogurt (125 mL)

2 tsp Dijon mustard (10 mL)

2 Tbsp honey (30 mL)

1/2 tsp dried dill (2 mL)

Chicken Fingers

Whisk egg whites in a small mixing bowl.
In a separate bowl, combine all remaining ingredients (except oil) Dip chicken pieces into the egg whites and then into the crumb coating mixture.
Pour canola oil into a large non-stick skillet and heat over medium heat. Cook chicken pieces approximately 2 minutes on each side, until nicely browned (you may have to cook in two batches).
Remove chicken pieces and place on foil-lined baking sheet. Cook chicken pieces at 400°F (200°C) for 5 minutes or until cooked through. Do not overcook or chicken will be dry.

Honey Dill Sauce

While chicken fingers are baking, combine sauce ingredients and mix well. Serve with chicken fingers.

Chef’s Tip: Panko are Japanese bread crumbs and are available in most grocery stores. Compared to regular bread crumbs, panko are more coarse; however, regular bread crumbs would also work in this recipe.

Ingredients

Chicken Fingers

1 lb chicken breast fillets or boneless skinless chicken breasts cut into 18 1/2 inch (1 cm) x 3 inch (6 cm) pieces (500 g)

2 egg whites lightly whisked (2)

1/2 cup panko crumbs (125 mL)

1 Tbsp grated Parmesan cheese (15 mL)

1 Tbsp dried parsley flakes (15 mL)

1/2 tsp chili powder (2 mL)

1/8 tsp garlic powder (0.5 mL)

1/8 tsp black pepper (0.5 mL)

2 Tbsp canola oil (30 mL)

Honey Dill Sauce

1/2 cup fat-free yogurt (125 mL)

2 tsp Dijon mustard (10 mL)

2 Tbsp honey (30 mL)

1/2 tsp dried dill (2 mL)

Did you know?

Canola provides habitat to over 2,000 beneficial insects and is an ideal home and food source for honeybees.

Did you know?

Canola oil has half the saturated fat of soybean and olive oil, and is a rich source of vitamins E and K.

Directions

Chicken Fingers

Whisk egg whites in a small mixing bowl.
In a separate bowl, combine all remaining ingredients (except oil) Dip chicken pieces into the egg whites and then into the crumb coating mixture.
Pour canola oil into a large non-stick skillet and heat over medium heat. Cook chicken pieces approximately 2 minutes on each side, until nicely browned (you may have to cook in two batches).
Remove chicken pieces and place on foil-lined baking sheet. Cook chicken pieces at 400°F (200°C) for 5 minutes or until cooked through. Do not overcook or chicken will be dry.

Honey Dill Sauce

While chicken fingers are baking, combine sauce ingredients and mix well. Serve with chicken fingers.

Nutritional Analysis

Calories

180

Total Fat

7 g

Saturated Fat

1 g

Cholesterol

45 mg

Sodium

230 mg

Carbohydrates

10 g

Fiber

1 g

Protein

19 g

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