Crushed cornflakes give
these baked chicken strips their crunch. Recipe created by Chef
Jon Ashton of Orlando, Florida
Cheesy
Chicken Crunchers
- 1 cup all-purpose flour
Salt
Pepper
4 large egg whites
1/2 cup 2% reduced fat milk
1 1/2 cups crushed cornflakes
1 cup (4-ounces) reduced fat, shredded Cheddar cheese
6 chicken breast filets; cut into strips
Non-stick cooking spray
- Preheat oven to 375°F
(190°C). Set up three bowls with the following: 1) flour
mixed with a pinch of salt and pepper; 2) an egg-wash; made by
beating the eggs and milk together; 3) cornflakes mixed with
cheese.
- Coat a 13 x 9-inch baking
pan with non-stick cooking spray. Dip chicken pieces in flour,
then into the egg-wash, then roll in the cheesy-flakes mixture,
coating the entire piece of chicken and place on the baking pan.
Discard any unused cornflake mixture after coating chicken.
- Bake for 25 minutes, turning
halfway through to ensure even browning. Serve with ketchup or
BBQ sauce if desired.
Makes 4 to 6 servings.
Nutrition Facts per serving
for main dish recipe: Calories
320; Total Fat 8 g; Saturated Fat 4 g; Cholesterol 90 mg; Sodium
320 mg; Calcium 20% Daily Value; Protein 37g; Carbohydrates 24
g; Dietary Fiber 1 g.
Recipe and photograph provided
courtesy of 3-A-Day of Dairy.
