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H3 Recipe: Cornflake ‘Fried’ Chicken

fried_chicken

INGREDIENTS:

4 each 4oz.   Boneless, skinless chicken breasts

1 cup              Nonfat, plain yogurt

1 cup              Corn Flakes, crushed

1 cup              Whole wheat flour (optional)

1/2 tsp            Salt

1 tsp                Garlic powder

1 tsp.               Onion powder

1 tsp.               Mrs. Dash, Table Blend

1/2 tsp            White pepper

1 can              Spray oil

PREPARATION:      

  • Preheat oven to 350°F.
  • Remove all visible fat from chicken and cut each breast into four strips or leave as whole breasts.
  • Combine the remaining ingredients in a bowl.
  • Line a cookie sheet with baking parchment or wax paper.     
  • Toss cut chicken in yogurt.
  • Then toss chicken in seasoned breading mixture to coat.
  • Shake off excess breading and lay chicken breasts out on the cookie sheet.
  • Lightly spray oil the chicken.  This helps brown the breading.
  • Bake for about 15-20 minutes or until just firm to the touch or an internal temperature of 165 F.        
  • Serve with H3 Oven Roasted Red Potatoes and a green side of choice!                                                     

Number of servings: 4

Serving size:  4 oz.

Calories: 160

Fat grams: 1

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