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 Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 185
  • Calories from fat: 18%
  • Fat: 3.7g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 1.2g
  • Polyunsaturated fat: 1.2g
  • Protein: 21.6g
  • Carbohydrate: 16g
  • Fiber: 0.3g
  • Cholesterol: 49mg
  • Iron: 1.3mg
  • Sodium: 306mg
  • Calcium: 46mg

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

  1. To prepare sauce, combine honey and mustard in a small bowl; cover and chill.
  2. Preheat oven to 400°.
  3. To prepare chicken, combine chicken and buttermilk in a shallow dish; cover and chill 15 minutes. Drain chicken, discarding liquid.
  4. 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.

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