Cajun Chicken Fingers with Cool Cuke Dip

A fun twist on the well-loved chicken finger classic, but this version has cajun flavors and a great cucumber dip

Photography by Mitch Mandel

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Healthy Recipe: Cajun Chicken Tenders with Cool Cuke DipServes: 4
Prep:  15min
Cook: 1hr 6min
Total: 1hr 21min
              
Ingredients

DIP:

  • 1/2 cup fat-free sour cream
  • 1/2 cup coarsely shredded cucumber
  • 1 tablespoon minced scallions
  • 1 teaspoon lemon juice
  • 1/8 teaspoon salt
  • 1/8 teaspoon ground black pepper
     

CHICKEN:

  • 1 pound chicken breast tenders
  • 2 teaspoons olive oil
  • 2 teaspoons cajun seasoning rub
  • hot-pepper sauce (optional)

Directions
1. To prepare the dip: In a bowl, combine the sour cream, cucumber, scallions, lemon juice, salt, and pepper. Stir to mix. Cover and refrigerate for at least 1 hour.

2. To prepare the chicken: Place the chicken, oil, and seasoning rub in a resealable plastic storage bag. Seal the bag and massage to coat the chicken evenly. Refrigerate for 1 hour.

3. Preheat a grill or stove-top griddle pan. Cook the chicken on the grill or pan for 2 to 3 minutes on each side, or until no longer pink and the juices run clear. Serve with the dip and hot-pepper sauce, if using.

Nutritional Facts per serving
Calories     160.6 Cal
Fat     3.2 G
Saturated Fat     0.6 G
Cholesterol     69.6 Mg
Sodium     548.7 Mg
Carbohydrates     6.2 G
Total Sugars     3.1 G
Dietary Fiber     0.4 G
Protein     27.7 G

Recipe courtesy of Rodale Healthy Recipe Finder.

 

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