• Prep Time:
  • Cooking Time:
  • Serves: 2 Servings

Oven-Fried Chicken Dippers with Honey Mustard Sauce

  • Recipe Submitted by on

Category: Poultry, Sauces

 Ingredients List

  • 1 lb Chicken breast tenders
  • 2 Cloves garlic; minced
  • 1 tb Lime juice
  • Salt
  • White pepper
  • Olive oil or nonfat cooking
  • -spray
  • 1/3 c Seasoned bread crumbs
  • 1 tb Chopped parsley
  • 1 tb Chopped cilantro
  • 1/4 c Dijon mustard OR deli
  • -mustard; coarsely ground
  • 3 tb Honey


1. Rinse chicken breast tenders under cold water. Remove any tendons. Pat
dry with paper towels.

2. Toss tenders with garlic, lime juice, and salt and pepper to taste. Let
stand 10 minutes.

3. Spread tenders in single layer and lightly mist with olive oil. Turn and
mist other side. Roll tenders in bread crumbs to coat. Arrange in single
layer on baking pan lightly misted with olive oil or nonfat cooking spray.

4. Bake at 500 degrees 5 minutes. Turn and bake until juices run clear when
chicken is pricked with fork, about 2 minutes. Sprinkle with parsley and

5. Combine mustard and honey. Serve with chicken tenders.

(2 main course-servings. Each serving: 516 calories; 1,364 mg SODIUM; 99 mg
cholesterol; 2 grams fat; 67 grams carbohydrates; 48 grams protein; 0.08
gram fiber.)

Notes: Serves two for dinner. About 6 to 8 for appetizers.

* Here's a quick, low-fat version of one of my favorites: oven-fried
chicken breast tenders with honey mustard sauce. Tenders, those little
strips of meat attached to the underside of the chicken breast, are
available at supermarkets. They're a smart choice for low-fat dining,
having only about a third the fat of dark chicken meat.

* For this sauce, I like the texture of what some manufacturers call brown
delicatessen-style mustard with whitebasically, a coarser Dijon-style
mustard. And it tastes great with the chicken.

* These oven-fried tenders make great appetizers or even a good light meal
served with a big crunchy salad.


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