"Oven-fried" chicken gets heart-healthy crunch from cornflake crumbs. (Experiment with other dry cereals and seasonings.)
Per serving: 191 calories, 28.6g protein, 6.2g carbohydrate, 0.5g dietary fiber, 4.9g total fat (1.2g saturated fat), 73mg cholesterol, 125mg sodium
Carbohydrate choices: 0.4
- Four 4-ounce boneless, skinless chicken breast halves
- Freshly ground black pepper
- 2 large egg whites
- ½ cup lowfat buttermilk
- ¼ cup whole-wheat flour
- ½ teaspoon, plus 1 teaspoon poultry seasoning
- 1 cup cornflake crumbs
- 1 tablespoon olive or canola oil
RINSE the chicken and pat it dry; season both sides with pepper. Whisk the egg whites, buttermilk, flour, and ½ teaspoon poultry seasoning in a shallow bowl until well blended. Mix the cornflake crumbs with 1 teaspoon poultry seasoning; spread in a pie plate or rimmed dish. DIP the chicken in the buttermilk mixture; then dredge it in the crumbs, coating evenly. Set aside to dry for 15 minutes.
PREHEAT the oven to 350°F. Swirl the oil in a 9-by-11-inch baking pan, coating the bottom evenly. Arrange the chicken in the pan, without crowding. Bake until the meat is cooked and the crust is crisped and lightly browned, 35 to 45 minutes.