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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!
For the Dipping Sauce
This post has been linked to Meal Plan Monday.