SWEET BEAN DIPPING SAUCE: 

1 tablespoon olive oil 

1 small onion, chopped 

1 teaspoon minced garlic 

1 can (19 ounces) cannellini beans, rinsed and drained 

3/4 cup unsweetened applesauce 

1/4 teaspoon salt 

CHICKEN FINGERS: 

1 cup honey crunch toasted wheat germ 

1/4 cup whole wheat flour 

1/4 teaspoon paprika 

1/8 teaspoon ground black pepper 

1 large egg 

1 tablespoon fat-free milk 

1 1/4 pounds boneless, skinless chicken tenders  

Assorted raw vegetables 

 

To make the sauce: Heat the oil in a medium skillet over medium heat. Add the onion and cook for 5 minutes, or until soft and translucent. Add the garlic and cook for 1 minute. Add the beans and applesauce. Cook for 4 minutes. Remove from heat. Stir in the salt. Transfer the mixture to a blender or food processor fitted with a metal blade. Process until the mixture is smooth. To make the chicken fingers: Preheat the oven to 425F. Coat a baking sheet with vegetable oil spray. In a large resealable plastic bag, combine the wheat germ, flour, paprika, and pepper. In a medium bowl, whisk the egg and milk. In batches, dip the chicken tenders into the egg-milk mixture. Place into the bag with the wheat germ mixture. Seal the bag and toss until the chicken tenders are evenly coated. Place the chicken tenders on the reserved pan. Bake for 18 to 20 minutes, or until no longer pink and the juices run clear. Divide the chicken fingers among 6 plates and serve with vegetables and dipping sauce.

 

Yield: 6 servings

Calories: 306

Fat: 4g

Fiber: 3g