Crispy Chicken Fingers from ashnedh
Credit: Fitness Magazine
Makes: 4 servings
Nutritional facts per serving: 212 calories, 23 g protein, 23 g carbohydrates, 3 g fat (1 g saturated)
12 ounces boneless chicken breast
1 egg, slightly beaten
1 tablespoon honey
1 teaspoon mustard
2 cups cornflakes, finely crushed (put in ziplock bag and crush w/rolling pin)
1. Preheat oven to 450. Cut chicken into 3 x 3/4 inch strips. In a shallow dish, combine egg, honey, and mustard. Put cornflake crumbs in another shallow dish.
2. Dip chicken strips into the egg mixture; roll in crumb mixture to coat. Arrange chicken strips on an ungreased baking sheet.
3. Bake about 12 minutes, or until outsides are golden and chicken is no longer pink.
To mix up the flavor, add 1/2 teaspoon of dried basil and oregano to the cornflake mixture for an Italian twist; try a pinch of chipotle chili powder for Mexican flair. Eat with your favorite dipping sauce or try these make-your-own sauces:
Homemade Honey Mustard= 1/4 c Dijon mustard + 1 tsp honey
Kicked-Up Ketchup= 1/4 c ketchup + pinch chili powder
Zesty Sour Cream= 1/2 c low-fat sour cream + fresh lime + fresh cilantro
Spiced Mayo= 1/2 c low-fat mayo + 1 tsp dried dill + 1 tsp garlic powder