Tasty Tuesday: Crunchy Chicken Fingers w/Tangy Dipping Sauce

Thursday, August 28, 2014

It's "Tasty Tuesday"!  On a Thursday!

So I decided to post next week's Tasty Tuesday a little early since we had a couple requests for this recipe! The one isn't all that super creative but we have to say this is one that our kids love, and it's a little better for us parents since it's not just the standard chicken fingers with ketchup meal. We love this one to because it goes with tons of different healthy side dishes and it's quick! 

This recipe is another good one that you can use the leftovers for lunch the next day and make a pretty good healthy salad with! PLUS, we almost always have all the ingredients (outside of the cornflakes) at home already!

Crunchy Chicken Fingers w/Tangy Dipping Sauce

One of the reasons why we love this one is that we can convince our kids its just regular chicken fingers. But little do they know it's the healthier version. This is also another one of our go-to dinners when Wes and I don't feel like eating "kids food", but still need something super easy (but with a little bit of excitement). Both Emma and Jack love to get involved with making this one too. They always help with the mixing of the flour mixture and crunching up the cork flakes. Although I usually have to watch them like a hawk because they will tend to EAT most of the corn flakes while crunching them up.

The first time we made it we kept to the recipe 100%, but now we tend to up the crab seasoning (Old Bay of course) because we couldn't taste it much. Keeping in mind that will change your sodium levels but it's still such a small amount that you don't go overboard.

What You'll Need for The Chicken
  • 1/2 teaspoon reduced sodium crab seasoning (or 1/4 teaspoon paprika and 1/4 teaspoon of garlic powder for a sodium free option)
  • 1/4 teaspoon of ground black pepper
  • 1 tablespoon of whole wheat flour
  • 12 ounce of boneless, skinless chicken breasts, cut into 12 strips
  • 2 tablespoons fat-free (skim) milk
  • 1 egg white
  • 3 cups of cornflake cereal, crushed (i.e. man-handled by little children)

What You'll Need for The Sauce 
  • 1/4 cup ketchup
  • 1/4 cup 100% orange juice
  • 1/4 cup balsamic vinegar
  • 2 tablespoons honey
  • 2 teaspoons deli mustard
  • 1 teaspoon Worcestershire sauce

Preheat your oven to 400 degrees. Mix the crab seasoning, pepper and flour in a bowl and then toss the chicken in, coating each one evenly. Combine the milk and egg white in a separate bowl, and mix well. Then pour that over the chicken and give it a toss.

Crush up your cornflakes and add those to a separate bowl. Dip each chicken strip into the cornflakes and coat well. Place chicken on a nonstick baking sheet (and be sure to throw out any remaining cornflake mixture). Bake the chicken strips for 10 - 12 minutes (to an internal temperature of at least 165 degrees).

While your chicken is cooking, prepare the sauce by mixing all of the sauce ingredients above and mixing well. And then enjoy!

PS: Our kids love to be involved in this one. Since they are still pretty little, we let them handle the crushing of the cornflakes but not the chicken dipping part. If your kids are older, that's something that they could do as well!

Nutrition Facts Per Serving: (Serving Size 3 Chicken Strips)
Calories: 248, Total Fat: 2 g, Saturated Fat: 1 g, Total Fiber: 1 g, Protein: 30 g, Carbohydrates: 36 g, Potassium: 303 mg, Vitamin A: 4%, Vitamin C: 16%, Calcium: 6%, Iron: 4%

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