Recipe by Janice De Boer, BSC, RD | Photography by Paul Buceta
Admit it. You still eyeball your kid’s chicken fingers when you go out to eat, longing for just a bite of crunchy-coated deliciousness. While you may have outgrown ordering off the children’s menu, you’re never too old for flavor-packed finger foods, especially when they deliver on lean protein and good fats. Enter our grown-up version of your childhood favorite, rolled in chopped pistachios for a heart-healthy crust and served with a satisfyingly sweet, honey Dijon sauce. These babies are a great way to shake up poultry boredom, and make a perfect post-workout meal.
Quick and Crunchy Pistachio Chicken Strips
Prep time: 10 min Total time: 30 min
Makes 3 servings
2 medium boneless, skinless chicken breasts
2 Tbsp whole-grain Dijon mustard
2 Tbsp honey
1 Tbsp canola oil
1 cup unsalted pistachios (shelled)*
3 Tbsp whole-grain breadcrumbs
1 tsp ground flaxseed
Ground pepper to taste
*Save time by shelling and finely chopping pistachios the night before.
Dipping sauce (optional)
2 Tbsp Dijon mustard
2 Tbsp honey
1. Pre-heat oven to 350°F. Line a baking sheet with parchment paper and set aside.
2.In a small bowl, stir together the mustard, honey and oil.
3. Finely chop pistachios if whole, or pulse in a food processor. On a plate or in a shallow dish, combine pistachios, breadcrumbs, flax and pepper. Mix well.
4. Slice chicken into 1-inch strips (3 strips per breast). Dip each chicken slice in mustard mixture until lightly coated, then roll each slice through pistachio mixture until covered on all sides. Place each strip onto the baking sheet.
5. Bake chicken strips for 20 minutes, until chicken is no longer pink and the outsides turn golden brown.
6. Meanwhile, mix mustard and honey for dipping sauce if desired. Then, toss together a simple garden salad with seasonal vegetables, or a side dish of your choice.
7. Remove chicken from oven, and serve with dipping sauce and salad.
Nutrients per serving (2 chicken strips):
Fat: 30 g
Carbohydrates: 25 g
Fiber: 5 g
Protein: 35 g