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chicken fingers with dipping sauce
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Crunchy Chicken Fingers With Dipping Sauce

These crunchy chicken tenders are baked and served with a tangy dipping sauce. A family favorite!
Total Time25 minutes
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.