Name: Crunchy Chicken Fingers With Tangy Dipping Sauce
Prep time: 10 min
Cook time: 12 min
Yield: 4
Ingredients: 1/2 teaspoon reduced-sodium crab seasoning (or substitute ¼ tsp paprika and ¼ tsp garlic powder for a sodium-free alternative); 1/4 teaspoon ground black pepper; 1 tablespoon whole wheat flour; 12 oz. boneless, skinless, chicken breast, cut into 12 strips; 2 tablespoons fat-free (skim) milk; 1 egg white (or substitute 2 Tbsp egg white substitute); 3 cups cornflake cereal, crushed; 1/4 cup ketchup; 1/4 cup 100 percent orange juice; 1/4 cup balsamic vinegar; 2 tablespoons honey; 2 teaspoons deli mustard; 1 teaspoon Worcestershire sauce

Crunchy Chicken Fingers With Tangy Dipping Sauce

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Crunchy Chicken Fingers With Tangy Dipping Sauce

Cuisine

American

Prep Time

10 minutes

Cook Time

12 minutes

Servings

Ingredients

1/2 teaspoon reduced-sodium crab seasoning (or substitute ¼ tsp paprika and ¼ tsp garlic powder for a sodium-free alternative)
1/4 teaspoon ground black pepper
1 tablespoon whole wheat flour
12 oz. boneless, skinless, chicken breast, cut into 12 strips
2 tablespoons fat-free (skim) milk
1 egg white (or substitute 2 Tbsp egg white substitute)
3 cups cornflake cereal, crushed

For sauce:

1/4 cup ketchup
1/4 cup 100 percent orange juice
1/4 cup balsamic vinegar
2 tablespoons honey
2 teaspoons deli mustard
1 teaspoon Worcestershire sauce

Instructions

Preheat oven to 400 ºF.
Mix crab seasoning, pepper, and flour in a bowl.
Add chicken strips, and toss well to coat evenly.
Combine milk and egg white in a separate bowl, and mix well. Pour over seasoned chicken, and toss well.
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.)
Bake chicken strips for 10–12 minutes (to a minimum internal temperature of 165 ºF).
Meanwhile, prepare the sauce by combining all ingredients and mixing well.
Serve three chicken strips with ¼ cup dipping sauce.

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Posted in Dinner, Lunch, Recipes, Under 500 Calories