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Oven Fried Chicken


low cal
313 calories; 4.4 g fat (sat 2.1); 39 g carb; 27 g protein

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  • 4 skinned and boned chicken breasts
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 2 egg whites
  • vegetable cooking spray
  • 3/4 cup crushed cornflakes
  • 1/2 cup freshly grated parmesan cheese
  • 1 tsp dried italian seasoning
  • 1/2 cup all purpose flour


Servings 4
Preparation time 20mins
Cooking time 45mins


Step 1

Preheat oven to 425
Sprinkle chicken with salt and pepper. Whisk egg whites just until foamy.
Place a wire rack coated with vegetable spray in a 15x10 jelly roll pan. Stir together cornflakes, parmesan cheese, and italian seasoning.
Dredge chicken in flour, shaking off excess. Dip chicken in egg white, and dredge in cornflake mixture. Lightly coat chicken on each side with cooking spray; arrange chicken on wire rack.
Bake at 425 for 25-30 minutes or until golden brown and done.


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