Crunchy Chicken Fingers With Tangy Dipping Sauce

Crunchy Chicken Fingers With Tangy Dipping Sauce

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

sauce.

CAL/SERV :

248

PREP TIME :

10 MINS

YIELDS :

4 SERVINGS

COOK TIME:

12 MINS

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 corn flake 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

INSTRUCTIONS
  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 corn flake 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.
  9. Younger children can crush the cornflakes. Older children can dredge the chicken through the coating and mix the tangy sauce.

Nutrition (per serving):

Calories 248, Total fat 2 g, Saturated fat 1 g, Cholesterol 47 mg, Sodium 422 mg, Total fiber 1 g, Protein 20 gm, Carbohydrates 36 g, Potassium 303 mg, Vitamin A 4%, Vitamin C 16%, Calcium 6%, Iron 4%

*Percent Daily Values are based on a 2,000 calorie diet.

 Courtesy of National Heart, Lung, and Blood Institute