Crunchy Chicken Fingers With Tangy Dipping Sauce

• 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

• Recipe Cards:
  • 4" x 6" (278 KB)
  • 8.5" x 11" (395 KB)

Directions

• 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.