Oven Fried Chicken

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

Oven Fried Chicken
Oven Fried Chicken

PREP TIME

20

minutes

TOTAL TIME

45

minutes

SERVINGS

4

servings

PREP TIME

20

minutes

TOTAL TIME

45

minutes

SERVINGS

4

servings

Ingredients

  • 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

Directions

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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