Parmesan-Crusted Chicken Fingers

15 mins

4 servings

5.0/5 (3 reviews)

These Parmesan-crusted chicken fingers have all the flavour and appeal of the greasy fast-food classic but are baked using an "oven frying" technique that used hardly any oil. Adding Parmesan cheese and tangy Dijon mustard to crunchy Japanese-style breadcrumbs (panko) gives these easy-to-prepare chicken fingers a sophisticated coating the whole family will enjoy. Look for panko breadcrumbs in the Asian section of your market. For even more kid appeal, serve the chicken fingers with a homemade honey mustard sauce, or a sweet-and-sour sauce made from apricot jam, cider vinegar, salt and pepper and a drop of hot sauce.

Ingredients

Instructions

Place a rack in the top third of the oven. Heat oven to 425Â°F Set a wire rack on a baking sheet and coat rack lightly with cooking spray.
In a shallow bowl, stir together breadcrumbs, Parmesan cheese, parsley (if using), and pepper. In another shallow bowl, whisk together mustard and egg whites until frothy and opaque. Dip each chicken tender in egg white mixture, then in breadcrumb mixture to coat all sides. Place on prepared rack.
Spritz top of each tender lightly and evenly with cooking spray, then turn and repeat on the other side. Bake until crumb coating is golden brown and crisp and chicken is no longer pink at the center, 15-20 minutes. Serve immediately.

Prep: 0 mins

Cook: 15 mins

Total: 15 mins

High Protein

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Amount Per Serving
Calories 234.3
% Daily Value*
Total Fat 4.3g	7%
Cholesterol 71.3mg	24%
Total Carbohydrate 13.7g	5%
	Dietary Fiber 1.0g	4%
	Sugars 1.4g
Protein 33.0g

Amount Per Serving

Calories 234.3

% Daily Value*

Total Fat 4.3g

Cholesterol 71.3mg

24%

Total Carbohydrate 13.7g

Dietary Fiber 1.0g

Sugars 1.4g

Protein 33.0g