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Chicken Fingers with Tangy Apricot Sauce
Oven fried chicken fingers taste great with a tangy apricot sauce!
Serves: 20 appetizers
Ingredients:
- 1 pound boneless skinless chicken breasts (about 4 halves)
- 3 cups corn flakes
- 1/4 teaspoon poultry seasoning
- 1/4 teaspoon ground ginger
- 1/4 teaspoon ground white pepper
- 2 tablespoons sesame seeds
- 1/2 cup fat-free egg substitute, or 2 eggs plus 1 egg white, lightly beaten
- Nonstick cooking spray
- SAUCE
- 1/2 cup apricot spread or jam
- 1/4 cup chicken broth
- 1 tablespoon plus 1 teaspoon seasoned rice wine vinegar
- 1/8 teaspoon ground ginger
Directions:
- 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, ginger, white pepper, and sesame seeds. Set aside.
- Place the egg substitute or eggs in another shallow dish, and set aside.
- Coat a large baking sheet with nonstick cooking spray. Dip each chicken strip first in the egg 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 blender, and process until smooth. Pour the mixture into a small saucepan, and cook over medium heat for several minutes, or just until heated through. Transfer the sauce to a small dish.
- Arrange the chicken strips on a serving platter, and serve hot, accompanied by the dish of warm sauce.
Excerpted from The Best-Kept Secrets of Healthy Cooking by Sandra Woodruff, R.D. Copyright © 2000 by Sandra Woodruff.
To order this book go to www.penguin.com. Get a 15% discount with the coupon code FENPARENT.
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