Crispy Baked Chicken

serves 4

 

Have your chicken and eat it too by baking instead of frying. Fried foods are high in unhealthy fats such as trans fat and saturated fat, which are linked to increased risk of heart disease. Don’t worry about missing the crunch, though. Whole grain cereal and flour will give you all the crunch you crave, plus the fiber and B vitamins you need.

 

Ingredients

1 lb chicken breast, skinless and boneless

2 cups whole grain cereal such as bran flakes

½ cup whole wheat flour

salt

pepper

2 eggs

¼ cup water

non-stick cooking spray

 

Instructions

  1. Preheat oven to 375F.
  2. Cut chicken into thin strops for faster cooking time or nuggets. Spread pieces out on cutting board and season with salt and pepper.
  3. Set up three bowls: Put flour in the first bowl. Beat eggs with water in middle bowl. Crush cereal in last bowl.
  4. Dip each piece of chicken in flour, egg, and cereal to form a cereal coating.
  5. Spray baking sheet with oil and arrange pieces on sheet,
  6. Bake until cooked through, turning once, about 20 – 25 minutes. Internal temperature should be 165F.

 

NUTRITIONAL INFORMATION

4 oz. per serving, 1 serving contains: Calories (kcal) 174, Fat (g) 4

Saturated Fat (g) 1, Cholesterol (mg) 126, Carbohydrates (g) 23

Dietary Fiber (g) 4, Total Sugars (g) 3, Protein (g) 15, Sodium (mg) 169