Chicken fingers are not just for kids to enjoy, but even adults can get in on the fun. This simple recipe is made with healthy ingredients, so if you are on a diet this would make a good dinner meal not just for your kids but for you as well!
Ingredients:
- 1 tsp tahini
- 2 tbsp unsalted ketchup
- 2 tsp olive oil
- 12 ounces trimmed fresh green beans
- 2 tbsp fresh lemon juice
- ½ tsp grated lemon rind
- 1 ounce grated parmesan cheese
- Cooking spray
- ¾ cup whole wheat panko
- 2 lightly beaten large eggs
- 3 tbsp canola mayonnaise
- 8 chicken breast tenders
- ½ tsp black pepper
- ½ tsp kosher salt
Cooking Procedure:
- First, preheat your broiler to high and place your oven rack at least 6 inches away from high heat.
- Sprinkle the chicken breasts with the salt and pepper. In a bowl, place the flour and the eggs in another bowl. Combine the panko, parmesan and rin in another bowl. Take the chicken breasts and dip in the flour first, then in the egg mixture, then the panko. After it is fully coated, spray the chicken with cooking spray.
- In a large skillet, heat up the oil over medium high heat and add the chicken to the pan. Let it cook for about 5 minutes on both sides until they are golden brown. For the beans, arrange them on a jelly roll pan then lightly coat it with cooking spray. Let it broil for about 6 minutes or until they are gently charred and soft. Toss it with the lemon juice and add in some salt.
- For the dip, add in the remaining lemon juice, ketchup, tahini, and mayo. Serve the chicken with the green beans.