Not~Fried "Fried" Chicken

By shoulders

Ingredients
  • 1 Chicken(3 1/2 lbs.),cut into 10 pieces( cut each breast in half) and skinless

  • 2TBSP.all-purpose flour

  • 1/2 tsp. salt

  • 1/4 tsp. black pepper

  • 3 egg whites

  • 1 1/2 cups

  • Cornflake crumbs

  • 1/2 tsp. sage, ground

  • nonstick cooking spray

Directions
  1. Preheat the oven to 350. Coat a rimmed baking sheet with nonstick cooking spray. In a shallow dish, combined the flour, salt, and the black pepper.

  2. In a medium bowl, lightly beat the egg whites. In a large bowl, combined the corn flake crumbs and the sage.

  3. Dip the chicken pieces in the flour mixture, then in the egg whites, then in the corn flake crumbs, coating completely with each. Place on the baking sheet. Lightly coat the top of the chicken with nonstick cooking spray and bake for 45-to-50 minutes, or until no pink remains and the juices run clear.


Nutritional Facts

Servings
5
Calories
299
Total Fat
7g
Saturated Fat
2g
Cholesterol
84mg
Sodium
627mg
Carbohydrates
25g
Dietary Fiber
1g
Sugars
3g
Protein
32g

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