This recipe is taken from the 2009 Milk Calendar. A wholesome crispy coating and a tasty sauce made with the goodness of milk give this dinner favourite a healthy make-over. Serve with plenty of raw veggie sticks on the side.
- Prep: 15 min
- Cooking: 15 min - 20 min
- 1 1/2 cups (375 mL) Milk
- 2 tbsp (30 mL) Dijon mustard
- 1 1/2 cups (375 mL) crisp whole wheat crackers finely crushed
- 1 lb (450 g) boneless skinless chicken breasts
- Caesar Dip
- 1/4 cup (60 mL) all-purpose flour
- 2 garlic cloves minced
- 1/2 tsp (2 mL) salt
- 1/4 tsp (1 mL) pepper
- 2 tbsp (30 mL) freshly squeezed lemon juice
- 1/2 cup (125 mL) freshly grated Canadian Parmesan cheese
Preheat oven to 450 °F (230 °C). Line a baking sheet with foil; butter or spray foil.
In a shallow dish, combine 1/4 cup (60 mL) of the milk and 1 tbsp (15 mL) of the mustard. Place cracker crumbs in another shallow dish. Cut chicken breasts into about 3-inch (7 1/2 cm) by 1/2-inch (1 cm) strips. Dip each chicken strip first into milk mixture then into crumbs, pressing to coat. Place on prepared baking sheet. Discard excess milk mixture and crumbs.
Bake chicken fingers for about 15 min or until golden and chicken is no longer pink inside.
Meanwhile, in a small saucepan, whisk flour into remaining milk; whisk in remaining mustard, garlic, salt and pepper. Bring to a boil over medium heat, whisking constantly. Boil, whisking, for about 3 min or until thick. Remove from heat; stir in lemon juice and Parmesan cheese.
Serve chicken with hot Caesar Dip.
Crisp crackers such as Wheat Thins work best. You'll need about 3 cups (750 mL) crackers. Make crumbs in a food processor or place crackers in a resealable plastic bag and crush with a rolling pin.
For the Adventurous: Add 1/4 tsp (1 mL) cayenne to milk for coating mixture, and add 1/2 tsp (2 mL) anchovy paste and 1 tbsp (15 mL) chopped drained capers to sauce with garlic.
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Nutritional informationPer serving
Top 5 Nutrients
|Calcium:||28 % / 308 mg|
|Vitamin B12:||43 %|
|Vitamin B6:||29 %|