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Cheesy Chicken Crunchers




Source of Recipe


ArcaMax


List of Ingredients




Cheesy Chicken Crunchers


2 egg whites
1/3 cup 1 percent milk
1/2 cup crushed shredded wheat
1/2 cup reduced-fat shredded cheddar cheese
1 pound chicken tenders

Recipe





Heat oven to 375 degrees. Coat a 9-by-13-inch baking dish with foil. Place a rack coated with cooking spray in dish; set aside. Place flour in a pie plate.
In a second pie plate, mix together the egg whites and milk. In a third pie plate, mix shredded wheat with cheese. Coat chicken strips in flour (shake to remove excess), then egg/milk mixture. Roll chicken in cheese/cereal mixture, coating all sides. (Discard any extra coating mixtures.) Place chicken on rack in dish. Bake 15 minutes; increase oven to 450 degrees.
Turn chicken; bake 10 more minutes or until no longer pink.

Per serving: 200 calories, 32 grams protein, 3 grams fat (15 percent calories from fat), 1.6 grams saturated fat, 10 grams carbohydrate, 72 milligrams cholesterol, 160 milligrams sodium, 1 gram fiber.