LOW FODMAP CHICKEN FINGERS Recipe

YIELD: 4 SERVINGS

Kids and grown-ups alike will love these homemade chicken fingers served with a sweet-and-savory dipping sauce that takes about two seconds to stir together. Soaking the chicken in a “buttermilk” bath of
lactose-free milk and lemon juice keeps them moist and tender on the inside, while low-FODMAP glutenfree cornflakes add a satisfying crunch. (If cornflakes aren’t your thing, though, you can use crushed crispy rice cereal or gluten-free cracker crumbs—or a combination of any of these items—instead.) All you need on the side here is a fresh green salad. This recipe was inspired by Cooking Light magazine.

LOW FODMAP OVEN-FRIED CHICKEN FINGERS WITH MAPLE MUSTARD DIPPING SAUCE Ingredients

  • 1 POUND (455 G) BONELESS, SKINLESS CHICKEN TENDERS
  • ½ CUP (120 ML) LACTOSE-FREE OR NONDAIRY MILK
  • 2 TEASPOONS FRESH LEMON JUICE
  • 1 CUP (34 G) CRUSHED GLUTEN-FREE
  • CORNFLAKES, GLUTEN-FREE CRUSHED CRISPY
  • RICE CEREAL (34 G), OR CRUSHED GLUTEN-FREE CRACKERS (25 G)
  • 1 TEASPOON DRIED OREGANO
  • ½ TEASPOON KOSHER SALT
  • ¼ TEASPOON FRESHLY GROUND BLACK PEPPER
  • ¼ CUP (60 G) MAYONNAISE
  • 2 TABLESPOONS (30 G) DIJON MUSTARD
  • 1 TO 2 TABLESPOONS (15 TO 28 ML) PURE MAPLE SYRUP

LOW FODMAP OVEN-FRIED CHICKEN FINGERS WITH MAPLE MUSTARD DIPPING SAUCE Steps

  1. Preheat the oven to 400°F (200°C, or gas mark 6).
  2. Spray a large baking sheet with olive oil cooking spray. (For easy cleanup, line the sheet with aluminum foil first.)
  3. Place the chicken tenders in a shallow glass baking dish.
  4. Combine the milk and lemon juice and pour over the chicken.
  5. Cover and refrigerate for 10 to 15 minutes, flipping the chicken tenders over halfway through.
  6. On a shallow plate, combine the cornflake crumbs, oregano, kosher salt, and black pepper.
  7. Remove the chicken tenders from the milk mixture, draining off any excess liquid.
  8. Roll each chicken tender in the cornflake mixture to coat evenly.
  9. Place the chicken tenders on the prepared baking sheet.
  10. Bake for 8 minutes.
  11. Turn the chicken tenders over and bake for another 7 to 9 minutes until they’re no longer pink inside and
    the juices run clear.
  12. While the chicken is baking, prepare the dipping sauce by stirring the mayonnaise and Dijon mustard
    together in a small bowl until smooth.
  13. Whisk in the maple syrup to taste.
  14. Serve the chicken fingers with the dipping sauce.
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LOW FODMAP OVEN-FRIED CHICKEN FINGERS WITH MAPLE MUSTARD DIPPING SAUCE Recipe

Prep Time: 15 mins
Cook Time: 30 mins
Yields: 18

LOW FODMAP OVEN-FRIED CHICKEN FINGERS WITH MAPLE MUSTARD DIPPING SAUCE Ingredients

  • 1 POUND (455 G) BONELESS, SKINLESS CHICKEN TENDERS
  • ½ CUP (120 ML) LACTOSE-FREE OR NONDAIRY MILK
  • 2 TEASPOONS FRESH LEMON JUICE
  • 1 CUP (34 G) CRUSHED GLUTEN-FREE CORNFLAKES, GLUTEN-FREE CRUSHED CRISPY RICE CEREAL (34 G), OR CRUSHED GLUTEN-FREE CRACKERS (25 G)
  • 1 TEASPOON DRIED OREGANO
  • ½ TEASPOON KOSHER SALT
  • ¼ TEASPOON FRESHLY GROUND BLACK PEPPER
  • ¼ CUP (60 G) MAYONNAISE
  • 2 TABLESPOONS (30 G) DIJON MUSTARD
  • 1 TO 2 TABLESPOONS (15 TO 28 ML) PURE MAPLE SYRUP

LOW FODMAP OVEN-FRIED CHICKEN FINGERS WITH MAPLE MUSTARD DIPPING SAUCE Method

  1. Preheat the oven to 400°F (200°C, or gas mark 6).
  2. Spray a large baking sheet with olive oil cooking spray. (For easy cleanup, line the sheet with aluminum foil first.)
  3. Place the chicken tenders in a shallow glass baking dish.
  4. Combine the milk and lemon juice and pour over the chicken.
  5. Cover and refrigerate for 10 to 15 minutes, flipping the chicken tenders over halfway through.
  6. On a shallow plate, combine the cornflake crumbs, oregano, kosher salt, and black pepper.
  7. Remove the chicken tenders from the milk mixture, draining off any excess liquid.
  8. Roll each chicken tender in the cornflake mixture to coat evenly.
  9. Place the chicken tenders on the prepared baking sheet. Bake for 8 minutes.
  10. Turn the chicken tenders over and bake for another 7 to 9 minutes until they’re no longer pink inside and the juices run clear.
  11. While the chicken is baking, prepare the dipping sauce by stirring the mayonnaise and Dijon mustard together in a small bowl until smooth.
  12. Whisk in the maple syrup to taste. Serve the chicken fingers with the dipping sauce.

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Summary

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homemade chicken fingers served with a sweet-and-savory dipping sauce that takes about two seconds to stir together.

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