Just Healthy Recipes

Crisp Oven Fried Chicken
Healthy Recipe

Ingredients:
4 egg whites or 1/2 cup no-cholesterol real egg product
1/4 cup 2-percent reduced-fat milk
6 skinless chicken breast halves (6 ounces each)
1/4 cup all-purpose flour
1-1/2 cups finely crushed corn flakes cereal
3/4 cup dry unseasoned bread crumbs
1/2 teaspoon dried rosemary leaves, crumbled
1/4 teaspoon dried thyme leaves
Butter-flavored vegetable cooking spray
Salt and pepper, to taste

Directions:
Beat egg whites in milk in shallow bowl until blended. Coat chicken breasts with flour; dip in egg mixture, then coat generously with combined corn flakes, bread crumbs, and herbs. Spray baking pan with cooking spray. Place chicken, meat sides up, in baking pan; spray generously with cooking spray and sprinkle lightly with salt and pepper. Bake at 350-degrees. until chicken is browned and juices run clear, 45 to 60 minutes.

Nutrition information per serving (1/6 of recipe):
Calories: 387
Fat: 5.4g
Saturated Fat: 0
Cholesterol: 104mg
Protein: 45
Sodium: 173mg
Total Carbohydrate: 36g
Exchanges: 2-1/2 Bread/Starch, 4 Meat