For chicken: ½ tsp reduced-sodium crab seasoning (or substitute ¼ tsp paprika and ¼ tsp garlic powder for a sodium-free alternative) ¼ tsp ground black pepper 1 tbsp whole-wheat flour 12 oz boneless, skinless, chicken breast, cut into 12 strips 2 tbsp fat-free (skim) milk 1 egg white (or substitute 2 Tbsp egg white substitute) 3 cups cornflake cereal, crushed
For sauce: ¼ cup ketchup ¼ cup 100 percent orange juice ¼ cup balsamic vinegar 2 tbsp honey 2 tsp deli mustard 1 tsp Worcestershire sauce
Preheat oven to 400 ºF.
Mix crab seasoning, pepper, and flour in a bowl.
Add chicken strips, and toss well to coat evenly.
Combine milk and egg white in a separate bowl, and mix well. Pour over seasoned chicken, and toss well.
Place crushed cornflakes in a separate bowl. Dip each chicken strip into the cornflakes, and coat well. Place strips on a nonstick baking sheet. (Discard any leftover cornflake mixture.
Bake chicken strips for 10–12 minutes (to a minimum internal temperature of 165 ºF).
Meanwhile, prepare the sauce by combining all ingredients and mixing well.
Serve three chicken strips with ¼ cup dipping sauce.
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