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MCR: Crispy Baked Chicken

Source of Recipe

.
Crispy Baked Chicken - Microwave

About.com
Exchanges & WW Points
Servings: 2
Total Time: 21 minutes

By Debra Manzella, R.N. - Type 2 Diabetes Expert "Boneless, skinless chicken breast baked in the microwave with a crispy corn flake topping."

1 Boneless, skinless chicken breast split
1/4 cup low fat (1%) milk
1/4 cup cornflakes crumbs
1/4 tsp. chopped fresh rosemary or coriander
1 pinch pepper

Rinse and dry chicken pieces thoroughly. Dip in milk. Mix cornflake crumbs with rosemary or coriander and pepper. Roll the chicken in the seasoned crumbs. Place on microwave safe roasting rack. Cover with paper towel. Microwave 4-6 minutes on high or until done.

One serving equals: Calories 106 (Calories from fat 18); Total fat 2 g (Saturated fat 0 g); Cholesterol 60 mg; Sodium 119 mg; Total carbohydrate 4 g; Dietary Fiber 0g; Sugars 0 g; Protein 18 g ++++ Exchanges: 2 lean meat ++++ WWP: 2