Cheesy Crunchy Chicken

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Cheesy Crunchy Chicken
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  • 1 cup all-purpose flour
  • Pinch of salt
  • Pinch of pepper
  • 4 egg whites
  • ½ cup 1% low fat milk
  • 1 ½ cups cornflakes
  • 1 cup shredded low-fat Cheddar cheese*
  • 6 – 3 oz chicken breast filets; cut into strips
  • Non-stick cooking spray
  • *Use 2% reduced fat cheese if low fat is not available


  1. Wash hands with warm water and soap.
  2. Preheat oven to 375ºF.
  3. In one bowl mix flour with a pinch of salt and pepper.
  4. In a second, separate bowl, beat the eggs with milk.
  5. In a third separate bowl, crumble the cornflakes and mix with the cheese.
  6. Generously coat a 13 x 9-inch baking pan with non-stick cooking spray.
  7. 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.
  8. Discard any unused mixes after coating chicken.
  9. Bake for 25 minutes, turning halfway through to ensure even browning.
  10. Let cool for 5 minutes before serving.

Nutrition Facts (Per Serving)

calories, 236; carbohydrate, 22 g; protein, 27 g; total fat, 4 g; saturated fat, 1 g; trans fat, 0 g; cholesterol, 52 mg; fiber, 1g; total sugas, 3 g; sodium, 254 mg; calcium, 126 mg; foltate, 38 mcg; iron, 3 mg; percent calories from fat, 15%. Recipe adapted from 3-A-Day™.

Makes 6 servings, 1, 3 oz filet each