Crunchy Chicken Fingers with Tangy Dipping Sauce

Try this family classic, made healthier with baked chicken and a yummy dipping sauce

INGREDIENTS:


 For chicken:

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

For sauce:

  • ¼ C ketchup
  • ¼ C 100 percent orange juice
  • ¼ C balsamic vinegar
  • 2 Tbsp honey
  • 2 tsp deli mustard
  • 1 tsp Worcestershire sauce

 

DIRECTIONS:


1. Preheat oven to 400 ºF.
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 165 ºF).
7. Meanwhile, prepare the sauce by combining all ingredients
and mixing well.
8. Serve three chicken strips with ¼ cup dipping sauce.


 

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By | 2017-11-03T21:37:02+00:00 November 1st, 2017|Healthy Recipes, Lunch|Comments Off on Crunchy Chicken Fingers with Tangy Dipping Sauce

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