Tracy Noerper, R.D./SUDIA
1 c all-purpose flour
4 egg whites
1/2 c 2% reduced fat milk
1-1/2 c cornflakes
1 c (4 oz.) reduced fat, shredded Cheddar cheese
6 chicken breast filets: cut into strips
non-stick cooking spray
Preheat oven to 375 degrees. 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 cornflake mixture after coating chicken.
Bake for 25 minutes, turning halfway through to ensure even browing. Serve with ketchup or BBQ sauce if desired.
Makes 4-6 servings
Prep time: 30 minutes
Cook time: 25 minutes