Makes: 6 Servings

Oven Fried Chicken with Summer Squash

This dish is a great way to bring the family to the table.   

Prep time: 10 minutes

Cook time: 45 minutes

Ingredients

  • 1 cup finely crushed cornflakes
  • ¼ teaspoon salt
  • ½ teaspoon ground black pepper
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • ½ cup evaporated skim milk
  • 1 pound chicken breasts, skin removed and cut into 6 pieces
  • nonstick cooking spray
  • ½ tablespoon vegetable oil
  • 1 clove garlic, finely chopped
  • 2 medium zucchinis, cut into thin, short strips
  • 3 medium yellow squash, cut into thin, short strips
  • 1 teaspoon dried oregano

Serving Size: 1 piece of chicken and 1 cup squash

NutrientsAmount
Calories185
Total Fat4 g
Saturated Fat1 g
Cholesterol46 mg
Sodium202 mg
Total Carbohydrate17 g
Dietary Fiber3 g
Total Sugars6 g
Added Sugars included0 g
Protein21 g

Directions

  1. Place an oven rack in the middle of the oven. Preheat oven to 350˚F.
  2. In a small bowl, combine cornflakes, salt, ground black pepper, onion powder, and garlic powder.
  3. Place evaporated milk in a separate bowl. Dip chicken pieces in milk and roll in crushed cornflake mixture, lightly coating both sides.
  4. Spray a roasting pan with nonstick cooking spray and arrange chicken pieces on the pan in a single layer. Bake for 30 minutes.
  5. While the chicken is baking, heat oil in a medium skillet over medium-high heat.
  6. Sauté garlic in oil for about 3 minutes. Add zucchini, yellow squash, and oregano; continue to cook until tender, about 5 to 7 minutes.
  7. Serve each piece of chicken over 1 cup of zucchini and yellow squash mixture.

Recipe Source: USDA Soulful Recipes

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Oven Fried Chicken with Summer Squash
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