Friday, July 13, 2012

Oven Fried Chicken

Serves 6
  • 1/2 sleeve (about 20) whole-grain salted crackers, pulsed in a food processor until fine (about 1/2 cup)
  • 2 1/2 cups corn cereal flakes, pulsed in a food processor to fine crumbs (about 1/2 cup)
  • 2 tablespoons sesame seeds
  • 3/4 teaspoon cayenne pepper
  • 1/2 teaspoon garlic powder
  • 2 egg whites
  • 1 cup lowfat, plain yogurt or Greek yogurt
  • 1 tablespoon Dijon mustard
  • Olive oil cooking spray
  • 6 medium sized skinless chicken breasts thawed and patted dry

Preheat oven to 375 degrees F. Lightly spray a baking sheet with olive oil.
Combine the crackers and corn cereal crumbs, sesame seeds, cayenne, and garlic powder in a shallow bowl. Reserve.
In a large bowl, combine egg whites, yogurt and Dijon mustard. Add the chicken pieces and coat thoroughly with the yogurt mixture.
One at a time, dip the chicken pieces in the cracker mixture, packing crumbs onto chicken. Arrange the chicken on a baking sheet and spray lightly with olive oil cooking spray.
Bake for 45 to 50 minutes, or until juices run clear when chicken is pierced with a knife.

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