Skinny Baked Chicken Fingers with Honey Mustard Sauce


These are sooo good and so easy to make! A little crispy on the outside and very tender on the inside. Plus, baked not fried! Theyʼre not only dipped in yummy honey mustard, yogurt sauce before baking, but some of it is also saved for dipping. Each serving (3 chicken fingers) has 287 calories, 2 grams of fat, and 7 Blue WW Freestyle SmartPoints and 9 Green, including dipping sauce. Serve with a salad and you’ll be all set for dinner.

Prep Time: 15 minutes

Baked Time: 15 minutes


Ingredients for Sauce:

½ cup plus 2 tablespoons nonfat plain Greek yogurt or nonfat plain yogurt

¼ cup honey

¼ cup spicy brown mustard or yellow mustard


Ingredients for Chicken Fingers:

1 pound chicken tenders or chicken breasts cut into strips to equal 12 pieces

3 cups cornflakes, crushed into crumbs or ¾ cup Kelloggʼs cornflake crumbs, see shopping tips

1 teaspoon smoked paprika, see shopping tips

1 teaspoon garlic powder

½ teaspoon sugar

½ teaspoon salt

Barbecue sauce for dipping, optional


Instructions

1. Preheat oven to 350 degrees. Line a baking pan with foil. Coat with cooking spray.

2. To make cornflake crumbs: Either process in blender, mini chop or food processor. Or, place in sealed plastic bag and crunch with hands into crumbs.

3. In a small bowl, mix together ½ cup yogurt, honey, and mustard.  Remove ½ cup of sauce and refrigerate until ready to serve, for dipping.

4. To the remaining sauce, stir in 2 tablespoons of yogurt.

5. In another small bowl, add cornflake crumbs, paprika, garlic powder, sugar, and salt.

6. To assemble: Dip chicken pieces into sauce. Next, dip each piece in cornflake crumbs. Place on baking sheet. Repeat for all 12 pieces of chicken.

7. Bake in oven for  7 minutes, turn chicken fingers over and bake for additional 6-8 minutes until cooked through and golden brown.

8. Serve with dipping sauce that has been stored in refrigerator. In addition, you can serve with a little barbecue sauce for dipping.

The entire recipe makes 12 chicken fingers and ½ cup dipping sauce (each serving, 3 chicken fingers, and a little sauce)


Shopping Tips

Kelloggʼs cornflake crumbs are super easy to use for this recipe and can be found in the baking aisle of many supermarkets.

Smoked paprika can be found in the spice section of most supermarkets. It has wonderfully sweet, smokey flavor. If you canʼt find it use regular paprika.


Substitution Tips

Instead of cornflake crumbs, you can use Panko bread crumbs, regular bread crumbs, or crushed reduced-fat potato chips.

Since I created this recipe, I’ve come up with a fabulous, homemade, low-calorie honey mustard salad dressing that would also taste great with this recipe. If you like to check out this recipe, click here: Skinny Honey Mustard Dressing (23 calories a tablespoon)


WW Freestyle SmartPoints
7- Blue
WW SmartPoints 9-Green
WW POINTS PLUS 7

SKINNY FACTS: for 3 chicken fingers and a little sauce
287 calories, 2g fat, 1g sat. fat, 56mg chol, 27g protein, 40g carbs, 2g fiber, 497mg sodium, 22g sugar
FACTS: for Freestyle SmartPoints (3 chicken fingers and a little sauce)
142 calories, 0g sat. fat, 2g protein, 20g sugar

Comments

  1. Hi Nancy – Can leftover fingers be frozen and reheated from frozen (perhaps at 350 for a little less time)? I would probably use the bread crumb substitute if that makes a difference.

  2. You sure can, Debbie. They will crisp up nicely. Sometimes I toss them frozen in my air-fryer for about 5 minutes at 380 degrees.
    My best,
    nancy

If you make this recipe, let me know how you liked it. Leave me a comment below or give it a rating. Thanks so much. Happy Skinny Cooking!