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.