Pecan Crusted Chicken Fingers with Dijon Maple Sauce

Thursday, September 17, 2009

I have finally decided to join Weight Watchers to shed some pounds, so I will not be making any more fattening oh so delicious recipes. Well, maybe a few times a month may be okay right? A cheat day is allowed occasionally. Why else were they invented otherwise we would go insane!? The reason for this change is that I decided that now is the perfect time to focus on making healthier recipes while my husband is away temporarily in the military. I always tried to make the foods he loved without thinking much about how many calories and fat are in the recipes as long as it tasted good. So now here I am, hoping to make recipes that still taste good without feeling like I am on a diet. Here is the first recipe I tried from one of my Weight Watchers Cookbooks that turned out really tasty. I wasn't too crazy about the sauce at first because it was thin and tasted of lemon more than maple. When I ate the sauce with the chicken the next day, it tasted very good. I would suggest letting it sit for a day in the fridge so all the ingredients can fuse together. The chicken turned out really moist and flavorful, so I will definitely make this chicken again.


Pecan Crusted Chicken Fingers with Dijon Maple Sauce
Weight Watchers Annual Recipes for Success 2005

Ingredients:
1 1/2 pounds chicken breast tenders (about 12 pieces)
3/4 teaspoon pepper, divided
1/2 teaspoon salt
1 cup all-purpose flour, divided
1/2 cup egg substitute (I used southwestern egg beaters for added flavor)
1/2 cup finely chopped pecans
2 teaspoons olive oil, divided
Cooking Spray

Sauce Ingredients:
1/2 cup fat-free, less sodium chicken broth
1 teaspoon cornstarch
1/4 cup maple syrup
1 1/2 tablespoons country-style Dijon mustard
2 teaspoons light butter
1 tablespoon fresh lemon juice
Directions:
Preheat the oven to 400.
Sprinkle chicken with 1/2 teaspoon pepper and salt. Place 1/2 cup flour and egg substitute in separate shallow dishes. Combine 1/2 cup flour, pecans, and 1/4 teaspoon pepper in a shallow dish.
Dredge each chicken tender in flour, shaking off excess flour. Dip each tender in egg substitute; dredge dipped tenders in pecan mixture.
Heat 1 teaspoon oil in a large non-stick skillet coated with cooking spray. Add half of chicken and cook 2-3 minutes on each side or until browned. Transfer chicken to a baking sheet lined with foil. Repeat procedure with remaining chicken tenders and oil.
Bake at 400 for 12 minutes or until done.
Combine chicken broth and cornstarch; add mixture to pan used for tenders (do not wipe clean). Bring to a boil, reduce heat, and cook 1 to 2 minutes or until thick, scraping pan to loosen browned bits. Stir in maple syrup, mustard, butter and lemon juice; cook about a minute. Serve with tenders.
6 Servings Points Value: 6 Calories: 298 Fat: 8.5

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