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Crunchy Chicken Fingers With Tangy Dipping Sauce
try this family classic, made healthier with baked chicken and a yummy dipping sauce
Crab Seasoning · Black pepper · Whole-Wheat Flour · Chicken breast
Photo by Ben Fink Photography / NHLBI · NHLBI published reuse policy. Original cookbook photo copied unchanged; displayed without cropping, with interface badges overlaid.
Gather
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)
- 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
Make it
Method
- 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.
Source & rights
Where this recipe comes from
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services. Keep the Beat Recipes: Deliciously Healthy Family Meals. No government endorsement is implied.
This source recipe has been reformatted for Pantry Start but has not yet been kitchen-tested by our editors. Check current food-safety guidance and use your judgment.