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Crunchy Chicken Fingers With Tangy Dipping Sauce

Healthier Classics

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

Recipe Source: Deliciously Healthy Family Meals


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

Photograph of the completed recipe.
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.


  • 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.

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

Keep the Beat is a trademark of the U.S. Department of Health and Human Services.