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Chicken Fingers and Green Beans with Tahini Sauce

Photo: Hector Manuel Sanchez
Yield

Serves 4 (serving size: 2 chicken tenders, about 1/2 cup beans, and 2 tbsp. sauce)

Chicken fingers aren't just for kids. These chicken fingers are coated in panko, lemon rind, and Parmesan cheese. You can use plain breadcrumbs instead, but we prefer panko for the added flavor. Savory-sweet and addictive, the tahini-tomato dipping sauce offers a palate intrigue adults will love but enough flavor familiarity to keep it kid-approved.

The flavorful dipping sauce pairs perfectly with both the crisp, broiled green beans and the pan-seared chicken fingers. Take advantage and make this a fun family twist on the chicken-and-fries combo that tops your favorite take out menus.

Ingredients

  • 8 chicken breast tenders (about 1 1/4 lb.)
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon kosher salt, divided
  • 3 tablespoons all-purpose flour
  • 2 large eggs, lightly beaten
  • 3/4 cup whole-wheat panko (Japanese breadcrumbs)
  • 1/2 teaspoon grated lemon rind
  • 1 ounce Parmesan cheese, grated (about 1/4 cup)
  • Cooking spray
  • 2 teaspoons olive oil
  • 12 ounces trimmed fresh green beans
  • 2 tablespoons fresh lemon juice, divided
  • 3 tablespoons canola mayonnaise
  • 2 tablespoons unsalted ketchup
  • 1 tablespoon tahini

Nutrition Information

  • Calories 367
  • Fat 14.2 g
  • Satfat 2.8 g
  • Monofat 6.2 g
  • Polyfat 3.1 g
  • Protein 38 g
  • Carbohydrate 21 g
  • Fiber 4 g
  • Cholesterol 142 mg
  • Iron 2 mg
  • Sodium 609 mg
  • Calcium 116 mg
  • Sugars 5 g
  • Est. Added Sugars 2 g

How to Make It

  1. Preheat broiler to high with oven rack 6 inches from heat.

  2. Sprinkle chicken with pepper and 1/4 teaspoon salt. Place flour in a shallow dish. Place eggs in a second shallow dish. Combine panko, rind, and Parmesan in a third shallow dish. Gently dredge chicken tenders in flour, shaking off excess. Dip in egg; dredge in panko mixture, pressing to adhere. Coat chicken with cooking spray.

  3. Heat oil in a large skillet over medium-high. Add chicken to pan; cook 5 minutes on each side or until golden and cooked through.

  4. Arrange beans on a jelly-roll pan; lightly coat beans with cooking spray. Broil 5 to 6 minutes or until tender and lightly charred, turning beans halfway through cooking. Toss with 1 tablespoon lemon juice and remaining 1/4 teaspoon salt.

  5. Meanwhile, combine remaining 1 tablespoon lemon juice, mayonnaise, ketchup, and tahini. Serve sauce with chicken and green beans.