Crispy Coated Chicken

Crispy Coated Chicken
The crispiness comes from corn flakes and baking rather than frying.
Ingredients

1 cup fat free milk
1 egg
1 cup all-purpose flour
Pepper to taste
½ teaspoon garlic powder or oregano (optional)
2 cups crushed cornflakes cereal
1½ pounds skinless chicken pieces, rinsed and dried
Non-stick cooking spray

Directions
  1. Wash hands with warm water and soap.
  2. Preheat oven to 350° F.
  3. In small bowl, mix together milk and egg with flour, pepper, and garlic powder or oregano.
  4. Put crushed cornflakes in shallow pan.
  5. Dip chicken into batter then roll into crushed cornflakes.
  6. Lightly spray shallow baking pan with non-stick cooking spray.
  7. Spray chicken lightly with nonstick cooking spray.
  8. Bake at 350° F for 1 hour, or until chicken is done.
  9. Serve warm.
Servings

6 4-ounce servings

Prep and cook time

20 minutes; cooking time 1 hour

Nutritional Information

Calories, 265; carbohydrate, 26 g; protein, 29 g; total fat, 4 g; saturated fat, 1 g; trans fat, 0 g; cholesterol, 109 mg; fiber, 1 g; total sugars, 3 g; sodium, 228 mg; calcium, 36 mg; folate, 90 mcg; iron, 4 mg; percent calories from fat, 14%.

Recipe credit

Photo Credit: Rick Gayle Studio; Image and recipe provided by: Arizona Nutrition Network