Contributed By: bluther
Secrets of Fat-Free Cooking - H Rampello
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Total Preparation Time: 15 to 30 minutes
Actual Cooking Time: 15 to 30 minutes
Number of Servings: Single
Origin: American
Nutrition Content: Low Fat
Meal Type: Appetizers
Ingredients
3 cups Corn flakes
1/2 teaspoon Poultry seasoning
1/4 teaspoon Ground black pepper
3 tablespoons Fat-free egg substitute
3 tablespoons Skim milk
1 lb Boneless, skinless chicken breasts (about 4 breast halves)
Nonstick cooking spray
Sauce
1/4 cup Plus 2 tablespoons nonfat or reduced-fat mayonnaise
3 tablespoons Spicy mustard
3 tablespoons Honey
2 tablespoons Lemon juice
Preparation
Place the corn flakes in a blender or food processor, and process into crumbs. (You should get about 3/4 cup of crumbs. Adjust the amount if necessary.)
Combine the corn flake crumbs, poultry seasoning and pepper in a shallow dish. Stir to mix well and set aside.
Combine the egg substitute and milk in a shallow dish. Stir to mix well and set aside.
Cut each chicken breast half into 5 long strips. Dip each strip first in the egg mixture and then in the crumb mixture, turning to coat each side with crumbs.
Coat a large baking sheet with nonstick cooking spray and arrange the strips in a single layer on the sheet. Spray the tops of the strips lightly with cooking spray and bake at 400 for 15 minutes or until the strips are golden brown and no longer pink inside.
While the chicken is baking, combine the sauce ingredients in a small dish and stir to mix well. Arrange the chicken strips on a serving platter and serve hot accompanied by the bowl of sauce.
Cook's Notes
Nutrient information based on one strip with 2 teaspoons of sauce
Nutrition Information
Calories: 149
;
Total Fat: 3 g
;
Saturated Fat: 1 g
;
Polyunsaturated Fat: 1 g
;
Carbohydrates: 14 g
;
Protein: 16 g
;
Vitamin A: 348 IU
;
Vitamin C: 6 mg
;
Calcium: 22 mg
;
Sodium: 197 mg
;
Iron: 3 mg
;
Fiber: 0 g