Crispy Oven-Baked Chicken on a Stick with Honey Mustard Dip

Ingredients:

Chicken

• 1 tbsp coarse salt
• 2 tsp paprika
• 1 tsp onion powder
• 1 teaspoon garlic powder
• 1 cup low-fat yogurt or kefir
• 3 boneless, skinless chicken breasts (700 g)
• 2 cups panko breadcrumbs
• 2 tbsp. l. rapeseed oil
• 2 large egg whites
• 1 tbsp Dijon mustard

Honey Mustard Dip Sauce

• 1/4 cup apple cider vinegar
• 1 Vidalia onion, peeled and quartered
• 1 clove of garlic
• 1/3 cup honey
• 2 tablespoons Dijon mustard
• 0.5 cups of rapeseed oil

Preparation:

1. In a large bowl, combine salt, 1 teaspoon paprika, 0.5 teaspoon onion powder, and 0.5 teaspoon garlic powder. Add the buttermilk and whisk until the salt is completely dissolved and the spices are incorporated into the liquid.
2. Slice the chicken lengthwise into strips approximately 2 cm wide. Add to the marinade and let sit at room temperature for 30 minutes. Don't marinate longer, or the chicken will become too salty. If you don't plan to cook the chicken after 30 minutes, remove it from the marinade and refrigerate.
3. In a large shallow dish (a baking dish will do), combine the breadcrumbs, the remaining 1 teaspoon paprika, the remaining 1/2 teaspoon onion powder, and the remaining 1/2 teaspoon garlic powder. Add 2 tablespoons oil and toss well to coat. Whisk the egg whites and mustard together in another large shallow bowl. Season both with pepper.
4. Preheat oven to 350°F (175°C). Line a baking sheet with foil, then place a rack on it. Spray the rack with cooking spray.
5. Remove the chicken from the marinade, shaking off any excess, and thread onto sixteen 12-inch bamboo skewers, distributing the meat evenly, about 1 strip per skewer. Dip the chicken in the egg mixture. breadcrumbs One skewer at a time, coating completely. Gently shake off any excess crumbs and place the skewers on the prepared grill.
6. Bake the chicken, turning halfway through, until golden brown and juices run clear when pierced, about 25 minutes. Serve hot with the sauce.
7. Honey Mustard Dip Sauce:
   Yield: 2 and 1/4 cups
   
   In a food processor, combine the vinegar, onion, garlic, honey, and mustard. Blend until smooth. Without stopping the processor, add the oil in a slow, steady stream until the sauce is smooth. Taste and season with salt and pepper. Store in a tightly sealed container for up to 3 days.