Crispy Chicken

Ingredients

• 4 (5 oz.) chicken breasts, boneless, skinless
• 2/3 C. corn flake crumbs (buy in a box, don’t have to make yourself)
• 1 tsp. dry mustard
• 1/8 tsp. black pepper
• ¼ tsp. paprika
• ½ tsp. garlic powder
• 1 Tbs. fresh lemon rind, grated
• 1 large egg white
• 2 tsp. fresh lemon juice
• vegetable cooking spray

Directions

1. Combine corn flake crumbs, mustard, pepper, paprika, garlic powder, and lemon rind. Set aside.
2. In a shallow bowl, combine egg white and lemon juice.
3. Dip each chicken breast in the egg mixture then coat with the crumb mixture.
4. Place breasts on a baking pan that has been lightly coated with vegetable cooking spray. Bake, uncovered, at 350 degrees for 30 minutes.

Note: 4 (8 oz.) skinless chicken breasts with the bone may be substituted but allow 50-60 minutes to cook.

Recipe Summary:

Yield:  4 servings
Preparation Time:  15 minutes
Cook Time:  30 minutes

 

Nutrition Facts:

Calories:  265
Fat:  8 gms
Protein:  33 gms
Carbohydrate:  13 gms
Sodium:  230 mgs

Source:  Recipe from Duke University Diet and Fitness Center cookbook.