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Crunchy Chicken Fingers with Tangy Dipping Sauce {Heart Healthy Recipe}

Ingredients :

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)
  • 3C cornflake cereal, crushed

For sauce:

  • ¼C ketchup
  • ¼C 100 percent orange juice
  • ¼C balsamic vinegar
  • 2 Tbsp honey
  • 2 tsp deli mustard
  • 1 tsp Worcestershire sauce

 

Instruction :

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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