Chicken Fingers With Honey Mustard Sauce
This creamy honey mustard sauce matches with perfectly cooked white chicken pieces, for an appetizer everyone loves.
Serves: 20 appetizers
- 1 pound boneless skinless chicken breasts (about 4 breast halves)
- 3 cups corn flakes
- 1/2 teaspoon poultry seasoning
- 1/4 teaspoon ground black pepper
- 3 tablespoons fat-free egg substitute, or 1 egg, lightly beaten
- 3 tablespoons skim or low-fat milk
- Nonstick cooking spray
- 1/2 cup nonfat or reduced-fat mayonnaise
- 3 tablespoons spicy mustard
- 3 tablespoons honey
- Rinse the chicken with cool water, and pat it dry with paper towels. Cut each piece into 5 long strips, and set aside.
- Place the corn flakes in a blender or food processor, and process into crumbs. (You should have about 3/4 cup of crumbs. Adjust the amount if necessary.) Transfer the crumbs to a shallow dish, and stir in the poultry seasoning and pepper. Set aside.
- Place the egg substitute or egg and the milk in another shallow dish. Stir to mix well, and set aside.
- Coat a large baking sheet with nonstick cooking spray. Dip each chicken strip first in the egg mixture and then in the crumb mixture, turning to coat each side with crumbs. Arrange the strips in a single layer on the prepared sheet.
- Spray the tops of the chicken strips lightly with the cooking spray, and bake at 400°F for 15 minutes, or until the strips are golden brown and no longer pink inside.
- While the chicken is baking, place all of the sauce ingredients in a small dish, and stir to mix well. Arrange the chicken strips on a serving platter, and serve hot, accompanied by the bowl of sauce.
Excerpted from The Best-Kept Secrets of Healthy Cooking by Sandra Woodruff, R.D. Copyright © 2000 by Sandra Woodruff.
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