Baked chicken fingers

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A favourite with the kids and hungry sports fans. It’s quick and easy and oh, so tasty!

Serves: 6 | Prep Time: 10 minutes | Cook Time: 15 minutes

Nutritional content per serving:
937 kJ | 7g fat | 16g carbohydrate | 24g protein | 3g fibre | 491mg sodium

Ingredients:
Cooking spray
1 cup plain bread crumbs
1 cup corn flakes or toasted rice cereal, crushed
2 tablespoons brown sugar
1 teaspoon salt
1/2 : teaspoon black pepper
1/2 teaspoon curry powder (optional)
2 tablespoons olive or canola oil
1/2 cup all-purpose flour
3 eggs, beaten
1/2 to 1kg chicken breast tenders or boneless breasts, cut into 2.5cm strips

Instructions:
1. Preheat oven to 180′C. Lightly spray a baking tray with cooking spray and set aside. Mix bread crumbs, cereal, brown sugar, salt, pepper, and curry (if using) in a large mixing bowl. Drizzle oil evenly over the breading, then mix in.

2. Arrange three shallow containers, one with the flour, one with the beaten eggs, and one with the bread crumb mixture. Individually dip chicken tenders into flour, then eggs (letting excess run off), then breading mixture. Arrange breaded chicken pieces on the baking tray.

3. Bake in the oven for 15 minutes, or until crisp and brown all over.Serve with mango ketchup (recipe below).

Mango Ketchup

Prep time: 5 minutes
Cook time: 12 minutes

Ingredients:
1 tablespoon olive or canola oil
1 medium onion, finely diced
2 pounds ripe mango, peeled and diced into 0.5cm pieces
1/4 cup fresh orange juice
1 tablespoon honey
Salt to taste
Freshly ground black pepper to taste
1 tablespoon seasoned rice wine vinegar
1/3 cup fresh lime juice (2 to 3 limes, squeezed)

Instructions:
1. Heat oil over medium heat in a medium saucepan. Add onion and cook, stirring, about 7 minutes, or until translucent but not browning.

2. Add mango, orange juice, and honey to pan. Season with salt and pepper. Cook over medium heat, stirring occasionally, about 5 minutes more, or until thickened.

3. Remove from heat and stir in vinegar and lime juice, adding more to taste, if desired. Serve alongside chicken fingers warm or at room temperature.