Post by marlaoh on Jan 2, 2003 9:23:35 GMT -6
SOUTHERN OVEN-FRIED CHICKEN
Serves : 8
Weight Watcher’s Points : 4 Points
1 cup crushed Corn Flakes
1/3 cup flour
1 tsp. salt
½ tsp. ground red pepper
3 egg whites, lightly beaten
¼ cup skim milk
2 lb. boneless skinless chicken breast halves.
Mix crushed corn flakes, flour and seasonings.
Mix egg whites and milk in separate shallow bowl.
Dip chicken in egg mixture; coat with corn flake mixture.
Transfer coated chicken pieces to cookie sheet sprayed with non stick cooking spray.
Bake chicken at 400°F 15 minutes; flip.
Continue baking 15 to 20 minutes or until chicken is golden brown and juices run clear.
Nutrition Bonus
Surprise your family with this lowfat version of a Southern favorite.
Nutrition (per serving)
Calories: 180 Total Fat: 1 g Saturated Fat 0g
Cholesterol: 50mg Sodium:540mg Total Carbohydrate: 18g
Fiber: less than 1 g
Serves : 8
Weight Watcher’s Points : 4 Points
1 cup crushed Corn Flakes
1/3 cup flour
1 tsp. salt
½ tsp. ground red pepper
3 egg whites, lightly beaten
¼ cup skim milk
2 lb. boneless skinless chicken breast halves.
Mix crushed corn flakes, flour and seasonings.
Mix egg whites and milk in separate shallow bowl.
Dip chicken in egg mixture; coat with corn flake mixture.
Transfer coated chicken pieces to cookie sheet sprayed with non stick cooking spray.
Bake chicken at 400°F 15 minutes; flip.
Continue baking 15 to 20 minutes or until chicken is golden brown and juices run clear.
Nutrition Bonus
Surprise your family with this lowfat version of a Southern favorite.
Nutrition (per serving)
Calories: 180 Total Fat: 1 g Saturated Fat 0g
Cholesterol: 50mg Sodium:540mg Total Carbohydrate: 18g
Fiber: less than 1 g