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
