Chicken fingers with dipping sauces

1 cup fat-free or low-fat plain yogurt

1 pound chicken tenders, all visible fat discarded

Vegetable oil spray

Coating

½ cup yellow cornmeal

⅓ cup plain dry bread crumbs

2 tablespoons all-purpose flour

1 tablespoon plus 1 teaspoon shredded or grated parmesan cheese

1 teaspoon paprika

½ teaspoon dried basil, crumbled

½ teaspoon garlic powder

¼ teaspoon salt

Creamy honey mustard sauce

¼ cup fat-free or light sour cream

4 teaspoons Dijon mustard

1 tablespoon honey

Blackberry dipping sauce

¼ cup all-fruit seedless blackberry spread

2 tablespoons fat-free or light mayonnaise

⅛ teaspoon ground cinnamon

Put the yogurt in a medium bowl. Add the chicken, stirring to coat. Set aside.

Heat the oven to 375 degrees. Lightly spray a baking sheet with vegetable oil spray.

In another medium bowl, stir together the coating mixture ingredients. Dip one piece of chicken at a time in the coating mixture, turning gently to coat. Arrange the chicken in a single layer on the baking sheet. Lightly spray the chicken with vegetable oil spray. Bake for 20 minutes, or until the chicken is no longer pink in the center and the coating is crisp.

Meanwhile, in a small bowl, whisk together the ingredients for the desired sauce.

Serve the chicken fingers with the sauce on the side.

Serves four; about 3 ounces chicken and 4 teaspoons dipping sauce per serving.

Nutrition values per serving (with Creamy Honey Mustard Dipping Sauce): 320 calories, 3.5 g fat (1 g saturated), 37 g carbohydrates, 2 g fiber, 35 g protein, 71 mg cholesterol, 477 mg sodium.

Nutrition values per serving (with Blackberry Dipping Sauce): 326 calories, 3 g fat (1 g saturated), 40 g carbohydrates, 2 g fiber, 34 g protein, 69 mg cholesterol, 421 mg sodium.

"Healthy Recipes Kids Love" by the American Heart Association (2008 Publications International, Ltd) www.shopheart.org.