Crunchy Chicken Finger with Dipping Sauce

Name: Crunchy Chicken Fingers With Dipping Sauce
Total time: 25 min
Ingredients: 1/2 teaspoon reduced-sodium crab/seafood seasoning (or substitute 1/4 teaspoon paprika and 1/4 teaspoon garlic powder ); 1/4 teaspoons ground black pepper; 1 Tablespoon whole-wheat flour; 12 ounces boneless skinless, chicken breast or tenders ( cut breast into 12 strips); 2 Tablespoons fat-frees skim milk; 1 large egg white (or 2 Tablespoons egg white substitute); 3 cups cornflake cereal (crushed); 1/4 cup ketchup; 1/4 cup orange juice; 1/4 cup balsamic vinegar; 2 Tablespoons honey; 2 teaspoons mustard; 1 teaspoon Worcestershire sauce

Print Recipe

Crunchy Chicken Fingers With Dipping Sauce

These crunchy chicken tenders are baked and served with a tangy dipping sauce. A family favorite!

Total Time25

Course: Main Course

Servings: 4 (3 pieces)

Ingredients

Chicken:

1/2 teaspoon reduced-sodium crab/seafood seasoning or substitute 1/4 teaspoon paprika and 1/4 teaspoon garlic powder
1/4 teaspoons ground black pepper
1 Tablespoon whole-wheat flour
12 ounces boneless skinless, chicken breast or tenders cut breast into 12 strips
2 Tablespoons fat-frees skim milk
1 large egg white or 2 Tablespoons egg white substitute
3 cups cornflake cereal crushed

Sauce:

1/4 cup ketchup
1/4 cup orange juice
1/4 cup balsamic vinegar
2 Tablespoons honey
2 teaspoons mustard
1 teaspoon Worcestershire sauce

Instructions

Wash hands with soap and water for 20 seconds.
Preheat oven to 400ºF.
In a bowl, mix crab/seafood seasoning, pepper, and flour; set aside.
Combine milk and egg white in a separate bowl, and mix well; set aside.
Crush cornflakes in a separate bowl.
Cut chicken breasts into 12 strips.
Add chicken strips to flour, and toss well to coat evenly.
Pour milk mixture over seasoned floured chicken, and toss well.
Dip each chicken strip into the cornflakes, and coat well. Place strips on a nonstick baking sheet.
Discard any leftover cornflake mixture.
Wash the counter and utensils that touched the raw eggs and raw chicken. Wash hands with soap and water after handling raw egg and chicken.
Bake chicken strips for 12–15 minutes to a minimum internal temperature of 165ºF.
Meanwhile, prepare the sauce by combining all ingredients and mixing well.
Serve three chicken strips with dipping sauce.

Follow UW Nutrition and Food Safety

Feel free to use and share this content, but please do so under the conditions of our Rules of Use. Thank You.

For more information, contact a University of Wyoming Nutrition and Food Safety Educator at nfs@uwyo.edu or Ask an Expert.

Appetite for Knowledge - Read!

Recipes - Try One Now!

Zucchini Fries

3 cooked muffins on white plate sitting on checkered placemat

Healthy Blueberry Muffins

Loaf of bread on cooling rack with stacked slices

Pumpkin Raisin Bread

Electric Pressure Cooker Brown Rice Pilaf

Carrot Cookies

Peanut Butter Balls

Have a Question?

Contact Our Expert!

Email: nfs@uwyo.edu

Extension Educator:
Vicki Hayman – (307) 746-3531

Subscribe to UW Nutrition and Food Safety Newletters

Issued in furtherance of extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Kelly Crane, Director, University of Wyoming Extension, College of Agriculture and Natural Resources, University of Wyoming Extension, University of Wyoming, Laramie, Wyoming 82071.

The University of Wyoming is an equal opportunity/affirmative action institution.