This is listed as an appetizer in one of my fat free cookbooks, but my family always eats it as a meal.
3 c. corn flakes
1/2 tsp. poultry seasoning (we live in Louisiana...we just use Swamp Dust)
1/4 tsp. ground black pepper
3 Tbsp fat-free egg substitute
3 Tbsp. skim milk
1 pound boneless skinless chicken breasts (about 4 breast halves)
Non-stick spray
Sauce:
1/4 c. plus 2 Tbsp nonfat or red-fat mayo
3 Tbsp. spicy mustard
3 Tbsp. honey
2 Tbsp. lemon juice
Process corn flakes into crumbs (you should get about 3/4 c. of crumbs. Adjust amount as necessary).
Combine crumbs, seasoning, and pepper into a shallow dish. Stir to mix well, and set aside.
Combine the egg substitute and milk in a shallow dish. Stir to mix well, and set aside.
Cut each chicken breast half into 5 long strips. Dip each strip first in the egg mix, and then in the crumb mix, turning to coat each side with crumbs.
Coat a large baking sheet with nonstick cooking spray (we used parchment paper) and arrange the strips in a single layer on the sheet.
Bake at 400 degrees for 15 minutesor until strips are golden brown and no longer pink inside.
While chicken is baking, combine the sauce ingredients in a small dish, and stir to mix well.
Nutritional Facts (per appetizer w/ 2 tsp. of sauce)
Cal: 51
Fat: 0.4g
Protein: 5.8g
Cholesterol: 13mg
Fiber: 0.1g
Sodium: 111mg
ww point: 1
