Contributed By: busymommy
www.3aday.org
This is a great healthy alternative to fried chicken.
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Total Preparation Time: 15 to 30 minutes
Ingredients: Chicken & Turkey
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 6
Origin: American
Special Features: Kids can help make it
Nutrition Content: Good Source of Calcium
Meal Type: Appetizers
Ingredients
1 cup All-purpose flour
Salt
Pepper
4 Egg whites
1/2 cup Milk
1 1/2 cups Cornflakes
1 cup (4 oz.) reduced-fat, shredded cheddar cheese
6 Chicken breast filets; cut into strips
Non-stick cooking spray
Preparation
Preheat oven to 375 degrees Fahrenheit. Set up three bowls with the following: 1) flour mixed with a pinch of salt and pepper; 2) an egg-wash; made by beating the eggs and milk together; 3) cornflakes mixed with cheese.
Coat a 13 x 9-inch baking pan with non-stick cooking spray. Dip chicken pieces in flour, then into the egg-wash, then roll in the cheesy-flakes mixture, coating the entire piece of chicken and place on the baking pan. Discard any unused corn flake mixture after coating chicken. Bake for 25 minutes, turning halfway through to ensure even browning. Serve with ketchup or BBQ sauce if desired.
Cook's Notes
Nutrition Information
Calories: 390
;
Total Fat: 16 g
;
Saturated Fat: 4 g
;
Polyunsaturated Fat: 0.1 g
;
Carbohydrates: 38 g
;
Protein: 22 g
;
Vitamin A: 268 IU
;
Vitamin C: 1 mg
;
Calcium: 109 mg
;
Sodium: 686 mg
;
Iron: 3.1 mg
;
Fiber: 2 g