Chicken fingers

Try this family classic, crunchy chicken fingers, made healthier with baked chicken and a tangy dipping sauce For chicken: ½ teaspoon reduced-sodium crab seasoning (or substitute ¼ teaspoon paprika and ¼ teaspoon garlic powder for a sodium-free alternative) ¼ teaspoon ground black pepper 1 tablespoon whole-wheat flour 12 oz boneless, skinless, chicken breast, cut into 12 strips 2 tablespoon fat-free (skim) milk 1 egg white (or substitute 2 tbsp egg white substitute) 3 cups cornflake cereal, crushed For sauce: ¼ cup ketchup ¼ cup 100 percent orange juice ¼ cup balsamic vinegar 2 tablespoon honey 2 teaspoon deli mustard 1 teaspoon Worcestershire sauce 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. Nutritional Information: Calories 248 Total fat 2 grams Saturated fat 1 gram Cholesterol 47 milligrams Sodium 422 milligrams Total fiber 1 grams Protein 20 grams Carbohydrates 36 grams Potassium 303 milligrams Vitamin A 4 percent Vitamin C 16 percent Calcium 6 percent Iron 4 percent (Percent Daily Values are based on a 2,000 calorie diet) Preparation time:  10 minutes Cook time: 12 minutes Number of servings: 4 Serving size: 3 chicken strips, ¼ cup sauce From keep the beat recipes, National Heart, Lung and Blood Institute
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