crunchy chicken fingers with tangy dipping sauce recipe

 

crunchy chicken fingers with tangy dipping sauce 

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

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

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.

 

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

prep time:

10 minutes

cook time: 12 minutes

yield:

4 servings

serving size:

3 chicken strips, ¼ C sauce

each serving provides:

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

vitamin A 4%

vitamin C 16%

calcium 6%

iron 4%

Percent Daily Values are based on a 2,000 calorie diet.main-dish meals