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