Sunday, April 20, 2008

Southern Oven-Fried Chicken

So since I have been on a diet I am pretty much down will all low calorie foods. I tried this and it was really good. I was pleasantly surprised and will be making it again!

Serves: 8 person(s)

Preparation Time: 10 mins
Cooking Time: 30 mins

1 cup corn flakes, crushed *

1/3 cup flour

1 tsp salt

1/2 tsp ground red pepper

2 egg whites, slightly beaten

1/4 cup skim milk

2 lb boneless, skinless chicken breast, cut into even strips


Preheat oven to 400ºF. Spray cookie sheet with butter flavored cooking spray.

Mix all dry ingredients in large bowl. Mix egg whites and milk in small bowl. Dip chicken into egg mixture and coat with corn flakes. Place on cookie sheet, and spray with more cooking spray.

Bake for 15 minutes, then flip pieces and spray with more cooking spray. Continue baking for 10 to 15 minutes or until golden brown.

Per serving: 156 calories, 1 g fat and 56 mg cholesterol
Saves: 636 calories, 50 g fat and 228 mg cholesterol!