Chicken tenders

Muscle & Fitness/Hers, Oct, 2004 by Devin Alexander

NOTHING QUITE COMPARES TO THE PLEASURE OF LICKING YOUR FINGERS AFTER you've enjoyed a great appetizer served with plenty of sauce. Unfortunately, it often comes with a price--too much fat and too many carbs. If your fingers have said goodbye to chicken tenders and hello to weightlifting gloves, you'll be delighted to discover this twist on a popular favorite that lets you indulge without undoing all your hard work. In fact, you're only a few simple steps away from a snack or entree that won't ruffle any feathers.

Chicken Tenders Dijon

Makes 2 servings

  2 4-6-oz. chicken breasts
1/4 cup fat-free mayonnaise
  2 Tbsp. Dijon mustard
  2 Tbsp. fat-free grated Parmesan cheese
  2 Tbsp.   1 Tbsp. fat-free milk
1/4 tsp. salt
Pepper, to taste
  2 cups cornflakes, finely crushed (approx. 3/4 cup)
Nonstick cooking spray

1. Preheat oven to 450 degrees F. Spray a medium nonstick baking sheet with cooking spray.

2. Place chicken breasts on a flat surface between two pieces of wax paper. Using a meat mallet or the back of a heavy pan, pound the thickest portion of each breast until it's the same thickness all over. Cut each breast diagonally into 5 equal width strips.

3. In a medium bowl, mix mayonnaise, mustard, cheese, 2 Tbsp. milk, salt and pepper. Transfer one-third of Dijon mixture into a small bowl and stir in remaining 1 Tbsp. milk. Cover small bowl and refrigerate.

4. Place crushed cornflakes in a shallow bowl or dish. First, dip each chicken into Dijon mixture, then cornflakes, coating to cover. Place coated chicken strips side by side but not touching on baking sheet.

5. Bake 5 minutes, then turn carefully. Bake 5 minutes more or until chicken is no longer pink inside.

6. Serve hot with reserved Dijon mixture.

Chef's Note: If you forget to remove one-third of the Dijon mixture in Step 3, make more for serving. Never eat sauce that has touched raw chicken.

BY CHEF DEVIN ALEXANDER