Microwave Cajun Chicken Fingers
|Boneless skinless chicken breasts||1 Pound (500 G)|
|Mayonnaise||1⁄3 Cup (5.33 tbs) (75 Milliliter)|
|Lemon juice||10 Milliliter (2 Teaspoon)|
|Worcestershire sauce||1⁄2 Teaspoon (2 Milliliter)|
|Dry mustard||1⁄4 Teaspoon (1 Milliliter)|
|Garlic||1 Clove (5 gm), minced|
|Fine dry bread crumbs||1⁄2 Cup (8 tbs)|
|Cornmeal||1⁄4 Cup (4 tbs) (50 Milliliter)|
|Paprika||1 Teaspoon (5 Milliliter)|
|Dried oregano||1⁄2 Teaspoon (2 Milliliter)|
|Black pepper||1⁄2 Teaspoon (2 Milliliter)|
|Cayenne pepper||1 Pinch|
|Dipping sauce||1 Cup (16 tbs)|
Cut chicken on diagonal into 1/2-inch (1 cm) wide strips; set aside.
In small bowl, combine mayonnaise, lemon juice, Worcestershire sauce, mustard and garlic; set aside.
In pie plate, combine bread crumbs, cornmeal, paprika, oregano, black and cayenne peppers, mixing well.
Dip chicken into mayonnaise mixture, then into crumb mixture, pressing to coat.
Arrange half of the chicken fingers on microwave rack.
Microwave, uncovered, at high for 2 to 3 minutes or until no longer pink inside, rotating dish once.
Transfer to serving dish.
Repeat with remaining chicken.
Season with salt to taste.
Serve with Dipping Sauce.
Calories 360 Calories from Fat 151
% Daily Value*
Total Fat 17 g25.9%
Saturated Fat 1.9 g9.3%
Trans Fat 0 g
Cholesterol 78.9 mg26.3%
Sodium 552.9 mg23%
Total Carbohydrates 21 g7%
Dietary Fiber 3.4 g13.8%
Sugars 5.1 g
Protein 30 g59.4%
Vitamin A 23.2% Vitamin C 13.2%
Calcium 4.3% Iron 14.2%
*Based on a 2000 Calorie diet