Weight Watchers-Friendly Crispy Chicken Fingers with Tartar Sauce
Crispy Chicken Fingers
Ingredients:
- 1 lb chicken tenders
- 1/2 cup whole wheat breadcrumbs (preferably panko for extra crunch)
- 1/4 cup grated Parmesan cheese
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp paprika
- Salt and pepper to taste
- 1/4 cup all-purpose flour
- 2 egg whites, beaten
- Olive oil spray
Instructions:
- Preheat Oven: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone baking mat.
- Prepare Breading: In a shallow dish, mix the whole wheat breadcrumbs, Parmesan cheese, garlic powder, onion powder, paprika, salt, and pepper.
- Flour and Eggs: Place the flour in a separate shallow dish. In another dish, beat the egg whites.
- Bread the Chicken: Dredge each chicken tender in the flour, shaking off any excess. Dip in the egg whites, then coat with the breadcrumb mixture, pressing to adhere.
- Bake: Place the breaded chicken tenders on the prepared baking sheet. Lightly spray the tops with olive oil spray. Bake for 15-20 minutes, or until the chicken is cooked through and the coating is crispy and golden brown, flipping halfway through.
Tartar Sauce
Ingredients:
- 1/2 cup non-fat Greek yogurt
- 2 tbsp light mayonnaise
- 1 tbsp pickle relish
- 1 tbsp finely chopped capers
- 1 tbsp finely chopped fresh parsley
- 1 tsp Dijon mustard
- 1 tsp lemon juice
- Salt and pepper to taste
Instructions:
- Mix Ingredients: In a small bowl, combine the Greek yogurt, light mayonnaise, pickle relish, capers, parsley, Dijon mustard, and lemon juice.
- Season: Season with salt and pepper to taste. Mix until well combined.
- Chill: Refrigerate for at least 30 minutes to allow the flavors to meld.
Weight Watchers Points (per serving, serves 4):
- Crispy Chicken Fingers:
- Chicken tenders (4 oz per serving): 3 points
- Whole wheat breadcrumbs (2 tbsp per serving): 1 point
- Parmesan cheese (1 tbsp per serving): 1 point
- Flour (1 tbsp per serving): 0 points
- Egg whites (1/2 per serving): 0 points
- Olive oil spray: 0 points
- Tartar Sauce (2 tbsp per serving): 1 point
Total Points per Serving: Approximately 6 points
Enjoy your crispy chicken fingers with tartar sauce while keeping your meal Weight Watchers-friendly!
