½ tsp. crab seasoning (or substitute ¼ tsp. paprika and ¼ tsp. garlic powder for a sodium-free alternative)
¼ tsp. ground black pepper
1 T. whole-wheat flour
12 oz. boneless, skinless, chicken breast, cut into 12 strips
2 T. fat-free (skim) milk
1 egg white (or substitute 2 T. egg white substitute)
3 C. cornflake cereal, crushed

¼ C. ketchup
¼ C. 100 percent orange juice
¼ C. balsamic vinegar
2 T. honey
2 tsp. deli mustard
1 tsp. Worcestershire sauce

Preheat oven to 400 ºF. Mix crab seasoning, pepper, and flour in a bowl. Add chicken strips, and toss well to coat evenly. Combine milk and egg white in a separate bowl, and mix well. Pour over seasoned chicken, and toss well. Place crushed cornflakes in a separate bowl. Dip each chicken strip into the cornflakes, and coat well. Place strips on a nonstick baking sheet. (Discard any leftover cornflake mixture.) Bake chicken strips for 10–12 minutes (to a minimum internal temperature of 165 ºF). Meanwhile, prepare the sauce by combining all ingredients and mixing well. Serve three chicken strips with ¼ cup dipping sauce.