Chicken fingers with a spicy dipping sauce

Ingredients:

Chicken fingers

• 900 g chicken fillet
• 2 cups cornflakes
• 55g whole grain Melba toast
• 1/3 tbsp. finely grated parmesan
• 1 tbsp finely chopped fresh parsley (optional)
• 1/2 tsp sweet paprika
• Salt
• 2 egg whites from category CO eggs

Red Pepper and Basil Dip

• 2 tablespoons chopped roasted red pepper
• 1/2 cup Greek yogurt 2% fat
• 2 tablespoons chopped fresh basil
• 1/2 teaspoon white wine vinegar
• 1 small clove of garlic, grated
• Salt
• Cooking spray

Preparation:

1. For chicken fingers: In a large, heavy-duty plastic bag, combine the oats, Melba toast, Parmesan, parsley (if using), and 1/2 teaspoon of salt. Using a frying pan or rolling pin, crush the mixture until crumbly. Transfer to a shallow dish. In another shallow dish, whisk the egg whites with 2 tablespoons of water.
   
   Dip the chicken fillets in the egg whites, shake off any excess, and coat thoroughly in the breadcrumbs. Bake immediately or refrigerate for up to 1 hour before baking. To freeze the chicken fingers, place the breaded chicken on a baking sheet and freeze completely for 1-2 hours. Store in a tightly sealed plastic freezer bag for up to 1 month.
2. For the sauce: Combine yogurt, basil, roasted red pepper, a tablespoon of water, wine vinegar, garlic, and salt to taste. Cover with plastic wrap and refrigerate until serving.
   
   Preheat oven to 425°F (220°C). Place a rack on a rimmed baking sheet and spray it with cooking spray. Spray fresh or frozen chicken breasts generously with cooking spray. Place them on the rack and bake, turning halfway through, until golden brown and crispy and cooked through, 15-20 minutes (or 20-25 minutes if using frozen chicken). Remove from the oven and season with salt. Serve with dipping sauce.