Ingredients Jump to Instructions ↓

  1. 4 Boneless skinless chicken breast halves - (about 4 oz each)

  2. 2 Eggs - lightly beaten (large)

  3. 2 tablespoons 30ml Low fat milk

  4. Salt and freshly ground pepper - to taste

  5. Salsa Dip

  6. 1 cup 237ml Low-fat sour cream*

  7. 3 tablespoons 45ml Mild salsa - (up to 5)

  8. 1 tablespoon 15ml Lime juice - optional

  9. Barbecue Dip

  10. 1/2 cup 118ml Catsup

  11. 2 tablespoons 30ml Honey or maple syrup

  12. 1/2 teaspoon 2 1/2ml Ground cinnamon

  13. 1 Nutmeg

  14. 1 Tabasco sauce - optional

Instructions Jump to Ingredients ↑

  1. *or plain yogurt.

  2. Preheat oven to 400F.

  3. Cut the chicken into thin, finger-size strips.

  4. In a small bowl, bet the eggs, milk, salt and pepper. Add the chicken strips and let them soak for about 5 minutes.

  5. Place the bread crumbs on a plate. Lightly dredge the chicken in the bread crumbs.

  6. Place the chicken strips on an ungreased baking sheet and bake for 8 minutes, until golden brown.

  7. Remove from the oven and flip over.

  8. Bake another 8 minutes, until golden brown on this side as well. (If you have cut them very thin, you may need to cook for only 12 to 14 minutes total.) Serve hot or at room temperature.

  9. To make salsa dip: In a small bowl, mix the sour cream or yogurt with the salsa and lime juice if needed.

  10. To make barbecue dip: In a small bowl, mix the catsup, honey, cinnamon, nutmeg and Tabasco if needed.

  11. Serve cold or at room temperature.


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