Low-Fat Cornflake Chicken Tenders With Honey Mustard Sauce

22 mins (prep 10, cooking 12)
7 ingredients
4 servings
This is a delicious "unfried" fried chicken recipe. Chicken tenders are dipped in cornflakes and baked in the oven. I recommend placing the cornflakes in a ziploc bag and using a rolling pin to crunch the cornflakes into very tiny pieces (to help coat the chicken better). Honey and mustard are used to give the chicken extra flavor without adding any extra fat. Be sure to watch these carefully because the cornflakes can burn easily in the oven. For an Italian twist try adding 1/2 teaspoon dried basil and oregano to the cornflake mixture. Or, add a pinch of chipotle chili powder for a Mexican twist. Enjoy!

Categories:  beginner-cook , poultry , north-american , low-sat.-fat , high-in... , low-in... , time-to-make , chicken , <-30-mins , easy , high-protein , kid-friendly , main-dish , american , meat , healthy ,
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Serving Size (162.22 g)
Servings 4
Amount per Serving
Calories 227.6 Calories from Fat 108.63
% Daily Value *
Total Fat 12.07g 74.31%
Saturated Fat 3.3g 65.97%
Trans Fat 0.09g %
Cholesterol 121.9mg 162.54%
Sodium 253.09mg 42.18%
Total Carbohydrate 4.91g 6.54%
Dietary Fiber 0.5 g 7.97%
Sugars 4.18 g %
Protein 25.38g 203.06%
Vitamin A 10.5IU% Vitamin C 0.25mg%
Calcium 17.38mg% Iron 1.41mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
prepared yellow mustard, corn flakes