When the bones are removed from a chicken breast, there's one small finger-shaped piece that hangs off the backside of the breast. This piece is called a goujonette in France, but in the United States it is often removed from the chicken breast and sold separately as something called a chicken tender. Chicken tenders are the perfect shape for making low-fat homemade chicken fingers.
1 cup plain dried breadcrumbs
1/2 teaspoon salt
1/4 cup flour
1/4 cup egg substitute or 2 egg whites
1 tablespoon water
1 pound chicken tenders
2 tablespoons honey
2 tablespoons Dijon mustard
1 tablespoon lemon juice
1. Preheat the oven to 450°F. Spray a large baking sheet with nonstick cooking spray.
2. On a plate, combine the breadcrumbs and salt. Place the flour on another plate. In a shallow bowl, beat the egg substitute with the water.
3. Dip the chicken first in the flour, then in the egg, and then in the breadcrumb mixture, patting it into the chicken. Place the chicken on the baking sheet and spray the chicken with nonstick cooking spray. Bake for 5 minutes, or until crisp and cooked through.
4. Meanwhile, in a medium bowl, stir together the honey, mustard, and lemon juice. Serve the chicken fingers with the honey-mustard sauce. Makes 4 servings
per serving: calories 311, total fat 3.6g, saturated fat 0.8g, cholesterol 66mg, dietary fiber 1g, carbohydrate 36g, protein 33g, sodium 815mg
good source of: niacin, riboflavin, selenium, thiamin, vitamin B6
Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimum—a benefit for your arthritic hands. However, some foods—like canned beans—can hike up sodium levels. If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.