Putting Favorites on a Diet

When you’re craving the American favorite, chicken fingers, don’t be tempted by the deep fried version they serve at the drive-thru. Use this finger-licking-good recipe instead to make a healthy version in a snap. Team these fingers up with the tasty, low-fat version of the traditional honey mustard dipping sauce. You will put those other chicken fingers to shame. Your whole family will enjoy these fingers on top of a salad, as a main dish or as an appetizer.

Ingredients: Yield: 4 servings   • Canola cooking oil spray • 2 tsp. canola oil • ¼ tsp. salt • 1/8 tsp. freshly ground black pepper • Pinch cayenne pepper • 1 cup rolled oats (not quick-cooking) • 1 large egg white • 1 large or 2 small, whole skinless, boneless chicken breast, about ¾ ib. • ½ cup honey mustard • 2 Tbsp. low-fat yogurt • 2 Tbsp. reduced-fat sour cream

	Place the oven rack in the center of the oven. Preheat the oven to 450 degrees. Coat a baking sheet with cooking spray and set it aside.
	In a medium bowl, whisk together the oil, salt, pepper and cayenne. Place the rolled oats in a blender and process until they are coarsely ground. Add the oats to the oil mixture and mix it in with your fingers until the oil is well distributed. Transfer the mixture to a flat plate. In another bowl, whisk the egg white until it is foamy.
	Cut the chicken lengthwise into 8 half-inch strips. Dip the chicken into the egg white, then roll it in the oat mixture, pressing with your fingers to help it adhere. Arrange the coated chicken slices on the prepared baking sheet. Coat them with cooking spray.
	Bake until the chicken is tender when pierced with a fork and the coating is golden brown, about 15 minutes. Cool for 5 minutes on the baking sheet.
	Meanwhile, in a small bowl, mix together the mustard, yogurt and sour cream. Place the bowl in the center of a serving plate. Arrange chicken fingers around the dip and serve.