Baked BBQ Chicken Fingers
Ingredients
- 1 cup BBQ sauce
- ⅓ cup honey
- 2 teaspoons Dijon mustard
- 2 pounds chicken breasts, cut into 16 strips
- ¾ cup whole wheat flour
- 1 teaspoon paprika
- ½ teaspoon garlic powder
- ½ teaspoon salt
- 3 eggs
- 1½ cups whole wheat bread crumbs
Directions
- In a large bowl, combine the BBQ sauce with the honey, Dijon, and chicken. For best results, marinate in the fridge for up to 8 hours.
- Line a cookie sheet with foil. Cover with nonstick spray. Preheat the oven to 400°F.
- Whisk together the whole wheat flour with paprika, garlic powder, and salt. In a separate bowl, beat the eggs. Dip chicken in the flour mixture, coating evenly.
- Next, dip in the eggs, then roll in the bread crumbs. Spritz with nonstick spray to prevent the coating from getting soggy.
- Bake for 10 minutes, flip, and bake for an additional 10 minutes, or until the internal temperature reaches 165°F.
*Nutrition analysis done with ¼ marinade
| NUTRITIONAL INFO | PER SERVING |
|---|---|
| Calories | 260 (50 from fat) |
| Total fat | 6g |
| Saturated fat | 1g |
| Cholesterol | 165mg |
| Sodium | 430mg |
| Carbohydrate | 20g (2g dietary fiber, 7g sugar) |
| Protein | 30g |
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