Pretzel-Crusted Chicken Strips

Ingredients 

For the chicken

• 3 (8-ounce/680g) boneless skinless chicken breasts, pounded to 1/2-inch thick
• 1/4 cup (47g) all-purpose flour
• Kosher salt and pepper, to taste
• 1 large egg
• 2 tablespoons Dijon mustard
• 2 cups (130g) unsalted pretzels, finely crushed

For the salad

• 3 tablespoons (65g) low-fat sour cream
• 2 teaspoons white vinegar
• 1 teaspoon celery seeds
• 1/2 teaspoon granulated sugar
• Kosher salt and pepper, to taste
• 1 small seedless English cucumber, very thinly sliced
• 3 celery stalks, very thinly sliced on the bias, plus 1/2 cup (30g) loosely packed bright green celery leaves
• 1/2 cup (50g) red onion, thinly sliced
• 1/2 cup (30g) loosely packed small dill sprigs

Optional Serving Suggestion

• Honey mustard, for dipping

For the chicken: Preheat the oven to 400°F (200ºC). Line a large rimmed baking sheet with aluminum foil and set a baking rack in the pan. Grease the rack.

Cut the chicken breasts lengthwise into 1-by-4-inch (2.5-by-10-cm) strips. Pat the chicken strips dry with paper towels and season with salt and pepper.

In a shallow bowl, season the flour with salt and pepper. In a second shallow bowl, whisk the egg with the Dijon mustard and 2 tablespoons of water, and in a third shallow bowl add the crushed pretzels. Working with 2–3 chicken strips at a time, dredge the chicken in the flour, shaking off any excess. Dip in the egg mixture and then coat with the crushed pretzels. Press firmly with your hands to help the pretzels adhere. Set the chicken strips on the prepared rack and repeat with the remaining chicken. Bake the chicken strips for 15–20 minutes or until cooked through and browned. Season with salt. Let rest for 5 minutes.

Meanwhile, make the salad. In a large bowl, whisk the sour cream with the vinegar, celery seeds and sugar. Season with salt and pepper. Add the cucumber, celery and red onion; toss to coat. Just before serving, fold in the celery leaves and dill.

Serve the chicken strips with the creamy cucumber salad and honey mustard for dipping, if desired.

Serves: 4 | Serving Size: About 3 chicken strips and 1 cup of salad

Nutrition (per serving): Calories: 470 calories; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 144mg; Sodium: 679mg; Carbohydrate: 51g; Dietary Fiber: 3g; Sugar: 13g; Protein 45g