CRISPY CHICKEN FINGERS
Why feed your kids those fried mystery-meat chicken nuggets when it is so simple to make these? They are baked crisp on the outside and tender on the inside and have a lovely mild flavor.
Serves 4
Serving Size: 10 Chicken Fingers
Ingredients
• 1 1/4 pounds boneless, skinless chicken breast halves, cut across into 1/2-inch-thick slices
• 1/2 cup lowfat buttermilk
• Cooking spray
• 4 cups whole-grain corn cereal such as Corn Chex or corn flakes
• 1/4 teaspoon salt
• Pinch of freshly ground black pepper
• Honey-Mustard Sauce (recipe follows)
Directions
Preheat the oven to 400°F.
Combine the chicken and buttermilk in a shallow dish, turning the chicken to coat it with the buttermilk. Cover and chill for 15 minutes. Coat two baking sheets with cooking spray.
Put the cereal in a scalable plastic bag and crush with a rolling pin. Transfer the crumbs to a shallow dish and season them with the salt and pepper. Dip each piece of chicken in the cereal to fully coat and arrange on the prepared baking sheets. Bake until cooked through, about 8 minutes. Leave the chicken on the baking sheets to cool slightly. It will become crispier.
Serve with the mustard sauce on the side.
Nutrition
Per Serving: Calories 262; Total Fat 2g (Mono 0.5g, Poly 0.5g, Sat 1g); Protein 35g; Carb 23g; Fiber 0.5g; Chol 83mg; Sodium 502mg
Excellent Source Of: Folate, Iron, Niacin, Phosphorus, Protein, Riboflavin, Selenium, Thiamin, Vitamin B6, Vitamin B12, Zinc
Good Source Of: Calcium, Copper, Magnesium, Manganese, Pantothenic Acid, Potassium, Vitamin A, Vitamin C
HONEY-MUSTARD SAUCE
This sauce also makes an incredible sandwich spread. It will keep about a week in the refrigerator.
Serves 5
Makes About: 2/3 Cup
Serving Size: 2 Tablespoons
Ingredients
• 1/3 cup Dijon mustard
• 2 teaspoons mayonnaise
• 2 tablespoons honey
In a small bowl, stir together the mustard and mayonnaise until smooth. Stir in the honey.
Nutrition
Per Serving: Calories 97; Total Fat 3g (Mono 0.5g, Poly 0.5g, Sat 0g); Protein 1g; Carb 19g; Fiber 0g; Chol 0.5mg; Sodium 413mg
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