Crunchy Chicken Fingers with Tangy Dipping Sauce




For Chicken:

½ tsp reduced-sodium crab seasoning

¼ tsp ground black pepper

1 Tbsp whole-wheat flour

12 oz boneless, skinless chicken breast, cut into 12 strips

2 Tbsp fat-free milk

1 egg white

3 cups cornflake cereal, crushed


For Sauce:

¼ cup ketchup

¼ cup 100% orange juice

¼ cup balsamic vinegar

2 Tbsp honey

2 tsp deli mustard

1 tsp Worcestershire sauce


Cooking Instructions

** Preheat oven to 400°F

** 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.

** Bake chicken strips for 10-12 minutes

** Meanwhile, prepare the sauce by combining all ingredients and mixing well

** Serve three chicken strips with ¼ cup dipping sauce


Makes 4 servings

Nutritional Analysis

Per serving

Calories 248

Total Fat 2 g

Saturated Fat 1 g

Cholesterol 47 mg

Carbohydrates 36 g

Protein 20 g

Fiber 1 g

Sodium 422 mg

(Recipe and photo provided by the National Heart Blood and Lung Institute’s Keep the Beat™ Recipes: Deliciously Healthy Family Meals)

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