Pan-Fried Chicken Fingers with Spicy Dipping Sauce

Pan-Fried Chicken Fngers with Spicy Dipping Sauce Recipe
Photo: John Autry; Styling: Cindy Barr
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. 

Yield:

4 servings (serving size: about 3 ounces chicken fingers and 1 tablespoon sauce)

Recipe from

Cooking Light

Recipe Time

Total: 25 Minutes

Nutritional Information

Calories 414
Fat 14 g
Satfat 1.5 g
Monofat 7 g
Polyfat 4.2 g
Protein 34.3 g
Carbohydrate 37.6 g
Fiber 4.5 g
Cholesterol 156 mg
Iron 2.8 mg
Sodium 495 mg
Calcium 38 mg

Ingredients

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

Preparation

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. 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. 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. 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.

Note:

Kathy Kitchens Downie, RD,

November 2010
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