Weight Watchers Annual Recipes for Success 2005
1 1/2 pounds chicken breast tenders (about 12 pieces)
3/4 teaspoon pepper, divided
1/2 teaspoon salt
1 cup all-purpose flour, divided
1/2 cup egg substitute (I used southwestern egg beaters for added flavor)
1/2 cup finely chopped pecans
2 teaspoons olive oil, divided
Cooking Spray
Sauce Ingredients:
1/2 cup fat-free, less sodium chicken broth
1 teaspoon cornstarch
1/4 cup maple syrup
1 1/2 tablespoons country-style Dijon mustard
2 teaspoons light butter
1 tablespoon fresh lemon juice
Directions:
Preheat the oven to 400.Sprinkle chicken with 1/2 teaspoon pepper and salt. Place 1/2 cup flour and egg substitute in separate shallow dishes. Combine 1/2 cup flour, pecans, and 1/4 teaspoon pepper in a shallow dish.Dredge each chicken tender in flour, shaking off excess flour. Dip each tender in egg substitute; dredge dipped tenders in pecan mixture.Heat 1 teaspoon oil in a large non-stick skillet coated with cooking spray. Add half of chicken and cook 2-3 minutes on each side or until browned. Transfer chicken to a baking sheet lined with foil. Repeat procedure with remaining chicken tenders and oil.Bake at 400 for 12 minutes or until done.Combine chicken broth and cornstarch; add mixture to pan used for tenders (do not wipe clean). Bring to a boil, reduce heat, and cook 1 to 2 minutes or until thick, scraping pan to loosen browned bits. Stir in maple syrup, mustard, butter and lemon juice; cook about a minute. Serve with tenders.
6 Servings
Points Value: 6 Calories: 298 Fat: 8.5
