Chilled Chicken Strips with Dipping Sauce

Prep Time 10 minutes

Cook Time 12 minutes


Makes 2 servings (3 ounces cooked chicken)


1/2 pound boneless skinless chicken breasts
1/4 cup whole wheat flour
1/2 teaspoon poultry seasoning
1/8 teaspoon salt
1/8 teaspoon black pepper
1 egg white
1 tablespoon water
1 cup bite-size whole-grain wheat or corn cereal squares, crushed
2 tablespoons reduced-fat ranch salad dressing or honey-mustard salad dressing


  1. Cut chicken into 1-inch-wide strips.
  2. Combine flour, poultry seasoning, salt and pepper in resealable food storage bag. Add chicken pieces, a few at a time, to plastic bag; seal bag. Shake to coat. Remove from bag.
  3. Beat egg white and water in shallow dish. Place crushed cereal in another shallow dish. Dip chicken pieces in egg white mixture. Roll in cereal until coated. Place in single layer on ungreased nonstick baking sheet. Bake in 425?F oven for 12 to 15 minutes or until no longer pink in center. Transfer to wire rack to cool about 30 minutes. Cover and refrigerate until ready to pack lunch. Serve with salad dressing.


To serve on the go, make two packages of chicken strips. Pour salad dressing into two plastic resealable cups. Pack one package of chicken strips and one cup of salad dressing in two insulated lunch bags along with a frozen ice pack.

Check out more recipes for Chicken & Other Poultry