Recipe Source: Deliciously Healthy Family Meals
||3 chicken strips, ¼ C sauce
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
¼ C ketchup
¼ C 100 percent orange juice
¼ C balsamic vinegar
2 Tbsp honey
2 tsp deli mustard
1 tsp Worcestershire sauce
Percent Daily Values are based on a 2,000 calorie diet.
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.
Younger children can crush the cornflakes. Older children can dredge the chicken through the coating and mix the tangy sauce.
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