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Pecan-Crusted Chicken Fingers with Dijon-Maple Sauce Recipe

Pecan-Crusted Chicken Fingers with Dijon-Maple Sauce Recipe

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Pecan-Crusted Chicken Fingers with Dijon-Maple Sauce

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Ingredients:

Serving

1 1/2 lb chicken breast tenders (about 12 pieces)
3/4 tsp pepper, divided
1/2 tsp salt
1 cup all-purpose flour, divided
1/2 cup egg substitute
1/2 cup finely chopped pecans
2 tsp olive oil, divided
cooking spray
1/2 cup fat-free , less-sodium chicken broth
1 tsp cornstarch
1/4 cup maple syrup
1 1/2 tbsp country-style dijon mustard
2 tsp light butter
1 tbsp fresh lemon juice

Directions:

Preheat 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 nonstick skillet coated with cooking spray. Add half of chicken and cook 2 to 3 minutes on each side or until browned. Transfer chicken to a baking sheet lined with foil; lightly coat chicken with cooking spray. Repeat procedure with remaining oil and chicken tenders.
Bake at 400° for 12 minutes or until done.
Combine chicken broth and cornstarch; add chicken broth mixture to pan (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 1 minute or until thoroughly heated. Serve immediately with chicken tenders.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	454.31 Kcal (1902 kJ)
Calories from fat	220.73 Kcal
		% Daily Value*
Total Fat	24.53g	38%
Cholesterol	126.73mg	42%
Sodium	614.82mg	26%
Potassium	394.8mg	8%
Total Carbs	37.76g	13%
Sugars	14.53g	58%
Dietary Fiber	2.78g	11%
Protein	21.78g	44%
Vitamin C	1.9mg	3%
Iron	2.1mg	12%
Calcium	117.6mg	12%

Amount Per 100 g
Calories	339.24 Kcal (1420 kJ)
Calories from fat	164.82 Kcal
		% Daily Value*
Total Fat	18.31g	38%
Cholesterol	94.63mg	42%
Sodium	459.1mg	26%
Potassium	294.81mg	8%
Total Carbs	28.2g	13%
Sugars	10.85g	58%
Dietary Fiber	2.07g	11%
Protein	16.27g	44%
Vitamin C	1.4mg	3%
Iron	1.6mg	12%
Calcium	87.8mg	12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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