Crunchy Chicken Fingers with Tangy Dipping Sauce

This Recipe taked from Keep The Beat™ Recipes Collection.(Keep the Beat is a trademark of the U.S. Department of Health and Human Services (HHS). Try this family classic, made healthier with baked chicken and a yummy 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

 Direction:

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.

4 servings
Prep time:10 minutes, Cook time:12 minutes
Serving size: 3 chicken strips, ¼ C sauce

Each serving provides:
calories 248,total fat 2 g,saturated fat 1 g,cholesterol 47 mg,sodium 422 mg,total fiber 1 g
protein 20 g,carbohydrates 36 g,potassium 303 mg,vitamin A 4%vitamin C 16%,calcium 6%,iron 4%.
Percent Daily Values are based on a 2,000 calorie diet