Source: Deliciously Healthy Dinners
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
| Prep Time | 10 minutes |
| Cook Time | 12 minutes |
| Servings |
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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
Ingredients
For sauce:
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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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