Wednesday, January 12, 2011

Crunchy Baked Chicken

Oh yes - the Southerner in me had to re-invent some sort of crunchy chicken...this one is baked, low fat, high protein and packs a good crunch - mmmmm!!

4-5 (4oz) chicken breasts
5 egg whites
2 tablespoons brown mustard
1/3 cup skim milk
1.5 cups crushed corn flakes (try to get organic brands - they don't add high fructose corn syrup!)
Salt and pepper to taste

Place corn flakes in a large plastic bag, seal and pound with fist until crushed.  Place crushed corn flakes in a bowl and add salt and pepper

In a separate bowl, add egg whites, milk and brown mustard.  Take chicken breasts and soak in egg mixture, turning over and over until coated.  Then dip in cornflake mixture.

Place chicken breasts on a sprayed cookie sheet and place in 375 degree oven for 40-45 minutes.

Nutrition Info Per Serving (One chicken breast):

Fat2 grams
Carbohydrates11 grams
Protein32 grams

Pairs perfectly with a side of mashed sweet potatoes (the only thing the sweet potatoes need is a pinch of cinnamon and cloves to make them taste amazing!) and some yummy steamed veggies on the side!


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