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Baked Garlic Parmesan Chicken Fingers with Lemon Yogurt Dipping Sauce

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Want a delicious and better for you chicken recipe? To celebrate National Cholesterol Awareness month with Mazola® Corn Oil for the month of September, I created these yummy Baked Garlic Parmesan Chicken Fingers with a Lemon Dill Dipping Sauce.

In our house, we LOVE fried chicken. But since my husband and I are working on a better lifestyle for ourselves, I have learned to get creative in the cooking department with our favorite unhealthy foods.

We've turned our fried chicken into delicious baked chicken fingers with the help of Mazola Corn Oil. A clinical study showed Mazola Corn Oil reduces cholesterol 2x more than extra virgin olive oil. To learn more about this claim, see Mazola.com.

How to Make Baked Chicken Fingers

These tenders are crispy and crunchy with a Panko/Garlic/Parmesan Crust making them taste just like fried chicken without ever deep frying them!

I love using Panko bread crumbs with a combination of garlic powder and Parmesan Cheese instead of flour. This will help them to create that delicious crispy crust we love about fried chicken, but no worries because you are not frying them.

Panko is lighter and airier than a heavy flour crust as well making it the perfect better for you swap!

To start with, you are going to take a baking sheet or a cast-iron skillet and pour about 1/4 cup of Mazola Corn Oil into the pan. Then, preheat your oven to 400 degrees and place the pan or skillet in the oven to heat the oil.

Mazola Corn Oil Makes the Difference

Mazola Corn Oil is an all-purpose, cholesterol-free cooking oil that is a smart heart-healthy* choice for your family. *See Mazola.com for more information on the relationship between corn oil and heart health. It has a variety of uses include baking, grilling, sautéing, stir-frying or mixing up a marinade or dressing.

I love using Mazola Corn Oil for this because it has a smoke point higher than most cooking oils at 450°F and performs well in a variety of cooking applications. You may not know this but there are so many different cooking oils out there that have a smoke point that, once exceeded, not only negatively affect the food’s flavor and nutritional value.

While your oil is heating in the oven, you are going to bread the chicken tenders. Separate three eggs into a bowl. You are going to only use the egg whites. The egg yolks can be disposed of because you are not going to use them at all.

Whip the egg whites together and place your chicken in the bowl with the whites. Now, just set that aside. Now, take your panko bread crumbs (2 cups) and mix in 2 teaspoons of garlic powder and 1/2 cup of Parmesan Cheese.

Add in salt to pepper to taste and create your breading station.

The 2015-2020 Dietary Guidelines for Americans no longer emphasize a “low-fat” diet, but rather choosing quality, “good” fats. This includes replacing saturated fats that are known to contribute to heart disease with unsaturated fats, especially polyunsaturated fats, like those in Mazola Corn Oil. And, according to the USDA, corn oil has more than five times the amount of polyunsaturated fats compared to olive oil.

Now, remove the chicken tenders from the egg whites and dredge in the panko crumb mixture. Get all of your tenders done at once and place on a plate.

Remove the skillet or baking sheet from the oven and place your tenders on it. The oil should be hot enough you will hear a delicious sizzling sound.

Put them back in the oven and let them bake for about 10 minutes. Remove from the oven and flip them. Put them back in the oven for another 10 minutes to crisp the other side.

Baking them in the oven instead of frying them will still give that crisp crust without completely submerging them in the oil. You can reduce saturated fats and cholesterol in your meals easily with simple swaps, such as substituting butter with Mazola Corn Oil.

Once you remove from the oven, set them aside on a paper towel-lined plate and let them rest while you make the dipping sauce.

How to make Lemon Dill Yogurt Dipping Sauce

For the sauce, you are going to mix together the following —

  • 6 oz. plain non-fat Greek yogurt
  • 1/2 teaspoon lemon zest
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon chopped fresh dill
  • Kosher salt and fresh ground black pepper to taste

I love using yogurt in place of mayonnaise or sour cream because it is lighter and better for you.

The tenders dipped in this sauce are simply amazing!

 
 
 

Yield: 12 chicken tenders

Baked Garlic Parmesan Chicken Fingers with Lemon Yogurt Dipping Sauce

Baked Garlic Parmesan Chicken Fingers with Lemon Yogurt Dipping Sauce

These baked garlic parmesan chicken tenders are amazing in flavor and better for you thanks to Mazola Corn Oil

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes

Ingredients

  • Mazola Corn Oil
  • 8 boneless skinless chicken tenders

For seasoning

  • ½ teaspoon Garlic powder
  • Salt and pepper to taste
  • Olive oil for spraying

For coating

  • Dry:
  • 2 cups of Panko Bread Crumbs
  • ½ cup Parmesan cheese finely grated
  • 2 teaspoons of garlic powder
  • Wet:
  • 2 Egg Whites, whipped
  • ½ teaspoon garlic powder
  • Salt and pepper to taste

For the Dipping Sauce

  • 6 oz. plain non-fat Greek yogurt
  • 1/2 teaspoon lemon zest
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon chopped fresh dill
  • Kosher salt and fresh ground black pepper to taste

Instructions

  1. Preheat oven to 400 degrees. Take your skillet or baking sheet and add 1/4 cup of Mazola Corn Oil to it and place in the oven to heat the oil through.
  2. Season chicken tenders with the seasoning listed above.
  3. Take the wet ingredients and mix together.
  4. Take the dry ingredients and mix together. Now place the wet and dry ingredients side by side. This is your dredging station.
  5. Start by dipping the tenders in the wet ingredients.
  6. Now, dredge through the panko bread crumbs making sure to coat both sides well.
  7. Place on a plate and do the remaining tenders the same way.
  8. Remove your skillet or baking sheet from the oven. Place tenders in the skillet or on the baking sheet and place in the oven for 10 minutes.
  9. While the tenders are baking, mix together all the ingredients for the dipping sauce and set aside.
  10. Once 10 minutes are up, remove the tenders from the oven and flip them over. Place back in the oven for 10 minutes.
  11. Bake the tenders on the remaining side until they are done or a meat thermometer registers 160 degrees.
  12. Remove from the oven and place tenders on a paper-towel lined sheet.
  13. Enjoy with your dipping sauce!

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram

Want better for your recipes and inspiration in the kitchen? Be sure and visit the Mazola Corn Oil website to learn more!

This post has been linked to Meal Plan Monday.

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NannaJo

Monday 16th of September 2019

Do you think it would be possible to just use flour instead of panko bread crumbs to coat the chicken? My husband and I have a problem with the fried bread crumbs.

Jennifer Sikora

Sunday 22nd of September 2019

You can but you will have to fry them instead of baking them in the oven.

Stefani Tolson

Monday 9th of September 2019

My kids would LOVE if I made these for them. We love breaded chicken but I don't make it at home that often.

Liz Mays

Monday 9th of September 2019

Dinners like this always make the kids happy. I'd love to make some of these chicken fingers soon!

Jennifer Soltys

Monday 9th of September 2019

Wow, the strips look amazing and that dip sounds incredible. I love lemon so I have to try this.

Rachel

Saturday 7th of September 2019

I am intrigued by the lemon yogurt dipping sauce. It seems like it would be so tangy and flavorful and very versatile.

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