Chicken Fingers with Asparagus ‘Ketchup’

Traditional tomato ketchup is loaded with high-fructose corn syrup (yes, it's true), but not this asparagus version. It replaces sugar with healthy seasonings, yogurt and olive oil. When served with oven-baked chicken fingers, this eat-out favourite quickly transforms into a healthy dine-in family dinner.

Traditional tomato ketchup is loaded with high-fructose corn syrup (yes, it’€™s true), but not this asparagus version.

You’ll Need

  • 5 boneless, skinless chicken breasts
  • 1 cup plain yogurt
  • 1 Tbsp grainy mustard
  • 1 tsp kosher salt
  • fresh ground pepper, to taste
  • ½ tsp hot sauce
  • 2 cups Italian breadcrumbs or panko breadcrumbs
  • 12 asparagus spears, ends trimmed
  • 2 Tbsp olive oil
  • 3 Tbsp plain yogurt
  • 2 tsp grainy mustard
  • Juice of ½ lemon, approximately 1–2 Tbsp
  • ½ tsp salt

Prep and Cook

  • Rinse chicken under cold water and pat dry. Slice each breast into strips and set aside.
  • Combine the yogurt, mustard, salt and pepper in a bowl. Add the chicken and allow it marinate for a minimum of 30 minutes (up to 8 hours).
  • Preheat oven to 400 degrees F. Place breadcrumbs in a large bowl.
  • Coat chicken with the breadcrumbs, coating all sides well. Place on a parchment lined baking sheet and repeat with remaining chicken.
  • Bake until light golden brown and cooked through, approximately 15 minutes. Serve with asparagus ketchup (see recipe).
  • Roughly chop the asparagus and boil in salted water for 4 to 5 minutes. Drain asparagus and immediately immerse it into an ice bath to stop cooking. Transfer asparagus onto a kitchen towel and pat excess water.
  • Place asparagus, olive oil, yogurt, mustard, lemon juice and salt in a food processor and pulse until completely pureed, about 2 minutes.
  • Transfer to a bowl or resealable container and store in the refrigerator until ready to serve. Note: Best served cold.


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