Baked Chicken Fingers With Honey-mustard Sauce
Nutrition Facts
Serving Size | ½ of recipe |
Calories | 273 |
Total Fat | 6 g |
Saturated Fat | 1 g |
Sodium | 748 mg |
Total Carbohydrate | 45 g |
Dietary Fiber | 1 g |
Protein | 10 g |
Ingredients and Preparation
Ingredients | Measures |
---|---|
Chicken tenders | ¾ pound |
Egg whites, lightly beaten | 2 |
Honey | 1 + 1 tablespoons |
Cornflakes, finely crushed | 2 cups |
Freshly ground pepper to taste | |
Cooking spray | |
Reduced-fat mayonnaise | 2 tablespoons |
Dijon mustard | 2 tablespoons |
Salt | 1/8 teaspoon |
- Directions
- Preheat oven to 450°F.
- Combine egg whites and 1 tablespoon honey in a shallow bowl. Combine cornflakes and pepper on a plate.
- Dip each tender in egg white mixture, then roll in cornflake mixture to coat.
- Arrange tenders on a baking sheet coated with cooking spray, then bake 11-13 minutes, or until tenders are cooked through.
- Meanwhile, prepare honey-mustard sauce by combining mayonnaise, mustard, and 1 tablespoon honey until smooth.
- Sprinkle tenders with salt and serve with dipping sauce on the side.
Exchanges
5 very lean meats; 2 starches
Side Suggestions: Chopped Salad
Toss 2 cups chopped romaine lettuce with 1 small chopped cucumber, 1 chopped tomato, and 1 chopped yellow bell pepper. Top with crumbled bleu cheese and salad dressing.
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