204785 Health Library | Health and Wellness | Wellmont Health System
  • 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

    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.

    Exchanges5 very lean meats; 2 starches

    Side Suggestions: Chopped SaladToss 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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