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

August 1, 2011

Serves: 4
Prep:  15min
Cook: 1hr 6min
Total: 1hr 21min


  • 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


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

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.


Next Up From Rodale's Organic Life

What Do All Those Maple Syrup Grades Mean?
The sweet natural sugar is good for more than just pancakes; get to know the various grades and where to use them.
What You Need To Know About Genetically Modified Salmon
The first genetically engineered animal is coming soon to a supermarket near you.
15 Things You Didn't Know You Could Freeze
Go beyond leftovers, and use your freezer to reduce your kitchen waste.