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Crunchy Chicken Fingers With Tangy Dipping Sauce

Crunchy chicken fingers with tangy dipping sauce on a plate

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Ingredients
Chicken

  • ½ teaspoon reduced-sodium crab seasoning (or substitute ¼ teaspoon paprika and ¼ teaspoon garlic powder for a sodium-free alternative)
  • ¼ teaspoon ground black pepper
  • 1 tablespoon whole-wheat flour
  • 12 ounces boneless, skinless, chicken breasts, cut into 12 strips
  • 2 tablespoons fat-free (skim) milk
  • 1 egg white (or substitute 2 tablespoons egg white substitute)
  • 3 cups cornflake cereal, crushed

Sauce

  • ¼ cup ketchup
  • ¼ cup 100 percent orange juice
  • ¼ cup balsamic vinegar
  • 2 tablespoons honey
  • 2 teaspoons deli mustard
  • 1 teaspoon Worcestershire sauce

Directions

  1. Preheat oven to 400ºF.
  2. Mix crab seasoning, pepper, and flour in a bowl.
  3. Add chicken strips, and toss well to coat evenly.
  4. Combine milk and egg white in a separate bowl, and mix well. Pour over seasoned chicken, and toss well.
  5. Place crushed cornflakes in a separate bowl. Dip each chicken strip into the cornflakes, and coat well. Place strips on a nonstick baking sheet. (Discard any leftover cornflake mixture.)
  6. Bake chicken strips for 10–12 minutes (to a minimum internal temperature of 165ºF).
  7. Meanwhile, prepare the sauce by combining all ingredients and mixing well.
  8. Serve three chicken strips with ¼ cup dipping sauce.

Yield: 4 servings
Serving Size: 3 chicken strips, ¼ cup sauce
Calories 248
Total Fat 2 g
Saturated Fat 1 g
Cholesterol 47 mg
Sodium 422 mg
Total Fiber 1 g
Protein 20 g
Carbohydrates 36 g
Potassium 303 mg

Recipe Source: Keep the Beat™ Recipes: Deliciously Healthy Family Mealspdf document icon
(8.7 MB)

Last Updated: May 17, 2013