I know how healthy chicken is, but I’m usually not a fan. Unless the recipe calls for the chicken to be slathered with sauce or cheese, I usually try to avoid it. However, my husband LOVES chicken. So I found his Orange Chicken Fingers recipe as a compromise… Breaded chicken (using Rice Krispies and sesame seeds!) with a dipping sauce to add as much or as little sauce as I please.
Active Time: 30 minutes
Total Time: 55 minutes
For the chicken fingers:
1 teaspoon sesame seeds
1 1/2 cups (1 ounce) crispy rice cereal
1/8 teaspoon grated orange zest
Kosher salt and freshly ground pepper
1 egg white
2 teaspoons low-sodium teriyaki sauce
1/2 pound boneless skinless chicken breast, cut into tenders 4 by 1 1/2-inches
For the sauce:
2 1/2 teaspoons low-sugar orange marmalade
1 teaspoon low-sodium teriyaki sauce
1/3 teaspoon grated ginger
1 teaspoon freshly squeezed lemon juice
- Make the salad: In a large bowl, whisk the vinegar and honey until combined and then whisk in the sesame oil. Add the snow peas and carrots and toss well to coat. Set aside for the flavors to blend while the chicken and sauce cook.
- Preheat the oven to 425 degrees F. Place a wire rack on a baking sheet and lightly mist with nonstick cooking spray.
- Put the sesame seeds in a nonstick skillet set over medium heat. Cook, stirring often, until golden brown and fragrant, about 5 minutes. Set aside to cool.
- Put the cereal in a plastic storage bag and crush with a rolling pin or heavy can until coarsely crushed. In a shallow bowl, combine the toasted sesame seeds, crushed cereal and orange zest and lightly season with salt and pepper.
- In a second shallow dish, beat the egg whites with the teriyaki sauce. Dip each chicken tender in the egg mixture and then the cereal mixture, pressing to coat well. Place on the rack and mist the chicken with nonstick cooking spray. Bake until the crust is golden and the chicken is cooked through, 18-20 minutes.
- Meanwhile, in a small saucepot heat the marmalade, teriyaki and ginger over medium heat until melted and well combined. Remove from heat and stir in the lemon juice. Serve the chicken with some of the sauce for dipping and the salad.
How It Should Look
Per serving: 274 calories; Fat 4.6 g (Saturated 0.8 g); Protein 30 g; Carbohydrates 27 g; Fiber 2 g; Cholesterol 66 mg; Sodium 357 mg.