Tasty Tuesday: Panko Chicken Fingers and Roasted Panko Broccoli

This is one of my favorite recipes when I am wanting a quick dinner that doesn't take a lot of time and is a great substitute when you're wanting some fast food chicken nuggets.  Plus, they're super tasty!

I have decided to pair the chicken fingers with panko roasted broccoli for an all-panko menu.  You could also substitute cauliflower (which is what I'm going to do tomorrow).  The chicken also has a dipping sauce that goes with it.  Yum!

Panko Crusted Chicken Fingers

4 servings

1 lb chicken breast, cut into "fingers"

1/4 c plus 2 T panko breadcrumbs (whole wheat if you can find them)

2 T Dijon mustard

1/4 c plain non-fat yogurt

1 T sesame oil (this is my favorite stuff EVER)

2 garlic cloves, chopped

1 1/2 t dried parsley

Heat oven to 475 degrees.  Pat chicken dry with a paper towel (they will crisp up better in the oven).  In a bowl, whisk together mustard, garlic, yogurt, and sesame oil.  In a separate bowl, mix panko bread crumbs with parsley.  Dip each piece of chicken into the yogurt mixture and then into the panko mixture.  Place on a baking sheet (lined with aluminum foil) sprayed with cooking spray and bake for about 20 minutes.  Serve with Dijon mustard dipping sauce:

Dipping Sauce

4 servings

2 T Dijon mustard

2 T non-fat plain yogurt

1/2 t sesame oil

1/2 t low-sodium soy sauce

Mix ingredients together in a bowl.  You should get about 2 T per serving of sauce.

Roasting vegetables in the oven makes them have a totally different flavor than if they are steamed or sauteed.  I love roasted broccoli and this recipe goes so well with the panko chicken fingers!

Roasted Panko Broccoli with Parmesan Cheese

4 servings

1 large bunch of broccoli, cut off the stem

2 garlic cloves, minced

2 T olive oil

2 T panko breadcrumbs

2 T Parmesan cheese 

1/4-1/2 t garlic powder, to taste

salt and pepper

1/4 t red pepper flakes

Pre-heat oven to 475 degrees.  Add all ingredients to a bowl and mix well, coating the broccoli evenly with olive oil, cheese, and seasonings.  Put broccoli on a baking sheet (lined with aluminum foil) coasted with non-stick cooking spray.  Let bake for 15 minutes.  ***If you are cooking this separately from the chicken, set oven to 425 and bake for about 20 minutes.***

I hope you enjoy these recipes!  Picture to come as soon as I make it for dinner tomorrow night!