Oven "Fried" Chicken Fingers with Honey-Mustard Dipping Sauce

Photo: Oxmoor House
There's no need to feel guilty about feeding your kids chicken fingers several times a week with this low-fat version featuring chicken tenders coated in a mixture of cereal and breadcrumbs and baked in the oven for perfect tenderness and crispiness.

Yield:

8 servings (serving size: 2 chicken tenders and 1 tablespoon sauce)

Recipe from

Nutritional Information

Calories 185
Caloriesfromfat 18 %
Fat 3.7 g
Satfat 0.8 g
Monofat 1.2 g
Polyfat 1.2 g
Protein 21.6 g
Carbohydrate 16 g
Fiber 0.3 g
Cholesterol 49 mg
Iron 1.3 mg
Sodium 306 mg
Calcium 46 mg

Ingredients

Sauce:
1/4 cup honey
1/4 cup spicy brown mustard
Chicken:
1 1/2 pounds chicken breast tenders (about 16 pieces)
1/2 cup low-fat buttermilk
1/2 cup coarsely crushed cornflakes
1/4 cup seasoned breadcrumbs
1 tablespoon instant minced onion
1 teaspoon paprika
1/4 teaspoon dried thyme
1/4 teaspoon black pepper
1 tablespoon vegetable oil

Preparation

To prepare sauce, combine honey and mustard in a small bowl; cover and chill.

Preheat oven to 400°.

To prepare chicken, combine chicken and buttermilk in a shallow dish; cover and chill 15 minutes. Drain chicken, discarding liquid.

Combine cornflakes and next 5 ingredients (cornflakes through pepper) in a large zip-top plastic bag; add 4 chicken pieces to bag. Seal and shake to coat. Repeat procedure with remaining chicken. Spread oil evenly in a jelly-roll pan, and arrange chicken in a single layer in pan. Bake at 400° for 4 minutes on each side or until done. Serve with sauce.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

July 1999