Makes: 8 Servings

Baked Flaked Chicken

If you like fried chicken, you’ll love this healthier version!

Prep time: 15 minutes

Cook Time: 25 minutes

Ingredients

  • 2 pounds boneless chicken pieces
  • 3 cups cornflakes cereal
  • ⅓ cup whole wheat flour
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 2 large eggs
  • ¼ cup nonfat milk
  • Non-stick cooking spray
Serving Size: 4 oz cooked chicken
 
NutrientsAmount
Calories210
Total Fat7 g
Saturated Fat2 g
Cholesterol130 mg
Sodium310 mg
Total Carbohydrate13 g
Dietary Fiber1 g
Total Sugars2 g
Added Sugars included0 g
Protein24 g

Directions

  1. Wash hands and sanitize prep area. Preheat oven to 375°F.
  2. Remove skin, if any, from chicken pieces. If working with large chicken breasts, cut in half lengthwise for faster cooking time. Trim any excess fat.
  3. In a medium bowl, crush cornflakes.
  4. In a second medium bowl, mix flour, salt, and black pepper.
  5. In a third medium bowl, add eggs and milk. Beat with a fork.
  6. Dip each chicken piece into flour, then egg mixture, then cornflakes. Each piece should be fully coated with flakes.
  7. Coat baking sheet with non-stick cooking spray. Place chicken pieces on sheet, evenly spaced. Spray pieces lightly with cooking spray.
  8. Bake for 20–25 minutes, or until internal temperature reaches 165°F.

Recipe Source: CookingMatters.org

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