1/4 cup egg substitute
2 tablespoons nonfat milk
3 1/2 cups crushed cornflakes
3 boneless, skinless chicken breasts, cut into nugget-sized pieces
Pineapple-Orange Dipping Sauce
1 (8 ounce) can crushed pineapple in juice
1 tablespoon cornstarch
1/4 cup orange juice
1/4 cup barbecue sauce
Dipping sauce:
Pour undrained pineapple into a blender and process into a thick puree. Combine pineapple puree and remaining sauce ingredients in a small sauce pan and bring to boil. Reduce heat and cook until sauce thickens. Remove from heat and set aside.
Preheat oven to 400 degrees. Combine egg substitute and milk in a small bowl and mix well. Place cornflakes in a large plastic bag. Dip a couple pieces of chicken in the egg mixture and then shake with cornflakes to coat. Place coated chicken pieces on a baking sheet that has been sprayed with nonstick cooking spray. Repeat until all chicken pieces have been coated. Bake for 15 minutes or until crispy and no longer pink in the center.
Makes 6 Servings
Serving size: 4 ounces chicken and 2 ounces sauce
| Nutrients per serving: | |
| Calories: | 375 |
| Total fat: | 3 grams (8% of calories) |
| Saturated fat: | 1 gram |
| Cholesterol: | 69 mg |
| Sodium: | 731 mg |
| Carbohydrate: | 55 grams (58% of calories) |
| Protein: | 32 grams (34% of calories) |
| Dietary fiber: | 2 grams |
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