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Baked Chicken Fingers With Honey-mustard Sauce

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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

Servings and Times

Servings 2

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

  1. Preheat oven to 450°F.
  2. Combine egg whites and 1 tablespoon honey in a shallow bowl. Combine cornflakes and pepper on a plate.
  3. Dip each tender in egg white mixture, then roll in cornflake mixture to coat.
  4. Arrange tenders on a baking sheet coated with cooking spray, then bake 11-13 minutes, or until tenders are cooked through.
  5. Meanwhile, prepare honey-mustard sauce by combining mayonnaise, mustard, and 1 tablespoon honey until smooth.
  6. 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.