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Sesame Chicken Tenders

Yield 4 servings (serving size: about 5 ounces chicken)

Ingredients

  • 2 large egg whites, lightly beaten
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon honey
  • 1 cup coarsely crushed cornflakes
  • 2 tablespoons sesame seeds
  • 1/2 teaspoon paprika
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 1/2 pounds chicken tenders
  • Cooking spray
  • Fat-free ranch dressing (optional)
  • Spicy mustard (optional)
  • Barbecue sauce (optional)

Nutrition Information

  • calories 319
  • caloriesfromfat 0.0 %
  • fat 6.3 g
  • satfat 1.4 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 39.4 g
  • carbohydrate 24.5 g
  • fiber 0.7 g
  • cholesterol 94 mg
  • iron 0.0 mg
  • sodium 683 mg
  • calcium 0.0 mg

How to Make It

  1. Preheat oven to 400°.

  2. Combine first 3 ingredients in a medium bowl, stirring with a wire whisk. Combine next 5 ingredients in a small bowl.

  3. Dip chicken in egg white mixture, and dredge in cereal mixture. Place chicken on a baking sheet coated with cooking spray. Bake at 400° for 23 to 25 minutes or until crispy and golden. Serve with fat-free ranch dressing, spicy mustard, or barbecue sauce, if desired (condiments not included in analysis).

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