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Sticky Chicken Fingers with Yogurt Blue Cheese Sauce.

Sticky Chicken Fingers with Yogurt Blue Cheese Sauce

These sticky chicken fingers are crispy, crunchy and most importantly, BAKED! Serve with the blue cheese yogurt dip and you'll be in heaven!
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Main Dish
Cuisine American
Servings 4 people
Calories 300 kcal

Equipment

  • oven
  • baking sheet
  • wire rack
  • saucepan

Ingredients
  

sticky chicken

  • 1 pound chicken tenders
  • kosher salt
  • pepper
  • 1 cup flour
  • 2 large eggs lightly beaten
  • ¾ cup panko breadcrumbs
  • ¼ cup seasoned fine breadcrumbs
  • olive oil spray or nonstick spray, coconut oil spray, avocado oil spray, etc
  • 1 cup brown sugar
  • ¼ cup buffalo wing sauce
  • 3 tablespoons unsalted butter
  • 1 tablespoon water

yogurt blue cheese

  • 1 cup plain greek yogurt
  • 1 whole lemon juiced
  • kosher salt big pinch
  • pepper big pinch
  • ¾ cup crumbled blue cheese
  • 2 whole green onions thinly sliced

Instructions
 

sticky chicken

  • Preheat the oven to 425 degrees F. Line a baking sheet with a wire rack. Spray the wire rack with nonstick (or olive oil/coconut oil/avocado oil) spray. This is key so the breading sticks to the chicken!
  • Line up 3 bowls or large plates. Put the flour in one, the eggs in the second and stir together both breadcrumbs in the third.
  • Sprinkle the chicken all over with salt, pepper and garlic powder, covering both sides. Dip each piece of chicken in the flour, covering completely. Then dip in the egg, then in the breadcrumb mixture, pressing gently so the crumbs adhere. Place each chicken piece on the sprayed wire rack.
  • Bake the chicken for 12 minutes, then gently flip and bake for 12 minutes more.
  • While the chicken is baking, heat the brown sugar, wing sauce, butter and water in a saucepan over medium heat. Whisk until the sugar dissolves. Let the mixture come to a boil (watch it the entire time!) then reduce it to a simmer and cook for 2 minutes.
  • When the chicken is done, gently lift it on the wire rack with a spatula or tongs. Place it on a plate or in a bowl and drizzle it with the sauce.
  • Toss in the sauce, then serve on plates with the dip. Enjoy!

yogurt blue cheese

  • Mix all ingredients together in a bowl, mashing the blue cheese in as you stir. Serve immediately! You can make this ahead of time and store it in the fridge.

Nutrition

Serving: 1pieceCalories: 300kcalCarbohydrates: 24gProtein: 20gFat: 15gSaturated Fat: 7gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 100mgSodium: 800mgPotassium: 400mgFiber: 1gSugar: 8gVitamin A: 500IUVitamin C: 2mgCalcium: 150mgIron: 1mg
Keyword baked chicken, blue cheese dip, chicken tenders, healthy chicken fingers, Sticky Chicken Fingers, Yogurt Blue Cheese Sauce
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