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Crisp Oven-Fried Chicken

Source of Recipe

1,001 Recipes For People with Diabetes - e-mail
Exchanges
Yield: 6 Servings

- 4 egg whites or 1/2 cup no-cholesterol real egg product
- 1/4 cup 2% 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

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 F. until chicken is browned and juices run clear, 45 to 60 minutes.

1/6 of recipe equals: Calories: 387, Fat: 5.4 g, Cholesterol: 94.2 mg, Sodium: 557 mg, Protein: 44.8 g, Carbohydrate: 36 g ++++ Exchanges: 2-1/2 Bread/Starch, 4 Meat