with Marinara Sauce

A classic finger food (minus the deep fryer!), these chicken fingers are infused with dill and dunked in a tomato sauce filled with zucchini, mushrooms 
and carrots.

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MAKE AHEAD: Prep the sauce entirely in advance. Cool completely and cover in an airtight container; reheat before serving.

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Prep Time
25 min
Cook Time
20 min
45 min


  • 3 tbsp olive oil, divided
  • 1 small yellow onion, 
finely chopped
  • 1/2 cup grated carrot
  • 1/2 cup finely chopped 
white mushrooms
  • 2 cloves garlic, minced
  • 1 cup grated zucchini
  • 1/2 cup finely chopped jarred roasted red pepper (water packed)
  • 1 28-oz can BPA-free crushed unsalted tomatoes
  • 1/2 tsp dried oregano
  • 1/4 cup whole-wheat flour
  • 1/2 tsp ground black pepper
  • 1/4 tsp sea salt
  • 2 large eggs
  • 3/4 cup whole-wheat 
bread crumbs
  • 2 tbsp finely chopped 
fresh dill
  • 1 1/2 lb chicken breast tenders (18 tenders) 
(NOTE: Alternatively, use 1½ lb of chicken breast cut into 1-inch x 3-inch strips.)


  1. In a medium saucepan on medium-high, heat 1½ tsp oil. Add onions and cook, stirring frequently, until onion is translucent, 2 to 4 minutes. Add carrots and cook, stirring occasionally, until carrot is softened, 2 to 3 minutes. Add mushrooms and cook, stirring occasionally, until mushrooms begin to brown, 2 to 3 minutes. Add garlic and cook, stirring constantly until garlic is fragrant, about 30 seconds. Add zucchini and red pepper; cook, stirring occasionally, until vegetables are softened, about 5 to 7 minutes. Add tomatoes and oregano and reduce heat to medium-low. Cook, stirring occasionally, until vegetables are very soft, 12 to 15 minutes. Remove from heat. Using an immersion blender, blend until completely smooth. Cover to keep warm.
  2. Preheat oven to 375°F. Line 2 large rimmed baking sheets with parchment paper. In a shallow pan, combine flour, pepper and salt. In a second shallow pan, whisk eggs with 1 tbsp water. In a third shallow pan, combine bread crumbs and dill.
  3. Dredge 1 chicken tender through flour and shake off excess; dredge through egg mixture, allowing excess to drip back into pan; dredge through bread crumb mixture and place on 1 prepared sheet. Repeat with remaining chicken. Discard remaining flour, egg and bread crumbs.
  4. In a large skillet on medium-high, heat 2½ tsp oil. Add one-third of chicken tenders and cook, flipping once, until just golden brown on each side, about 1½ minutes total. Transfer to second prepared sheet. Repeat with remaining 2 batches, adding remaining oil 2½ tsp at a time, until all chicken has been browned.
  5. Bake chicken until no longer pink inside, about 5 to 7 minutes. Serve warm with dipping sauce.

Nutrition Information

  • Serving Size 1 chicken finger and 1.5 T sauce
  • Calories 107
  • Carbohydrate Content 8 g
  • Cholesterol Content 42 mg
  • Fat Content 4 g
  • Fiber Content 2 g
  • Protein Content 10 g
  • Saturated Fat Content 1 g
  • Sodium Content 89 mg
  • Sugar Content 3 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 0 g