Photo: John Autry; Styling: Cindy Barr
Recipe from Cooking Light

These lightened-up chicken fingers are dredged in a crunchy cereal coating, lightly pan-fried, and served with a spicy homemade mayo that's perfect for dipping. 


  • Sauce:
  • 1/4 cup canola mayonnaise
  • 2 teaspoons Sriracha (hot chile sauce, such as Huy Fong)
  • 1 teaspoon fresh lime juice
  • 1/2 teaspoon lower-sodium soy sauce
  • Chicken:
  • 1/4 cup all-purpose flour
  • 1 1/2 teaspoons freshly ground black pepper
  • 1 1/2 teaspoons paprika
  • 2 large eggs, lightly beaten
  • 1 tablespoon water
  • 3 cups whole-grain flake cereal (such as Kashi 7-Grain Flakes), finely crushed (about 2 1/2 cups)
  • 1 pound chicken breast tenders
  • 1/4 teaspoon salt
  • 1 1/2 tablespoons canola oil


Total: 25 Minutes

  1. 1. To prepare sauce, combine the mayonnaise, Sriracha, lime juice, and soy sauce in a small bowl, stirring with a whisk. Cover and chill.
  2. 2. To prepare chicken, combine flour, black pepper, and paprika. Place flour mixture in a shallow dish. Combine eggs and 1 tablespoon water; place in another shallow dish. Place crushed cereal in another shallow dish.
  3. 3. Sprinkle chicken evenly with salt. Working with 1 piece at a time, dredge chicken in flour mixture. Dip in egg mixture; dredge in cereal.
  4. 4. Heat a large skillet over medium-high heat. Add oil to pan, swirling to coat. Add chicken pieces to pan; cook 2 minutes on each side or until done. Serve immediately with sauce.
Kathy Kitchens Downie, RD,
November 2010

Nutritional Information

  • Calories: 414
  • Fat: 14g
  • Saturated fat: 1.5g
  • Monounsaturated fat: 7g
  • Polyunsaturated fat: 4.2g
  • Protein: 34.3g
  • Carbohydrate: 37.6g
  • Fiber: 4.5g
  • Cholesterol: 156mg
  • Iron: 2.8mg
  • Sodium: 495mg
  • Calcium: 38mg