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Baked Chicken Make-Over

July 26, 2016

How many ways are there to make chicken interesting and healthy?!   Well.. I am on the never-ending quest to find out!  During the next few weeks we will be experimenting and hopefully have new recipes to share.    ENJOY!

 

Ingredients

2 lbs of boneless skinless chicken breasts

4 Egg Whites

1 tsp salt             

1 T Garlic Power

1 T Onion Powder

1 Cup Kellogg’s Corn Flake Crumbs

Cooking Spray

 

Directions

  1. Preheat oven to 375 degrees.

  2. Wash and Trim the Chicken and pat dry with a paper towel.   If  the breasts are thick I recommend that you filet the chicken to decrease the cooking time.  Tip:  Use a meat tenderizer on the chicken. 

  3. In a separate bowl, mix the egg whites.

  4. In a separate bowl mix Corn Flakes, salt, onion and garlic powder.

  5. Dip a piece of the chicken into the egg whites and then dip into the corn flake mixture.  Coat each piece of chicken in the corn flake crumbs on each side.

  6. Line a baking sheet and lightly spray with cooking oil.  Place chicken onto the baking sheet.  Make sure none of the chicken breasts touch one another.   This will allow for the chicken to become "crisp" on each side.  

  7. Bake for 25 - 40 minutes (depending upon thickness) or until internal temperature reaches 165 degrees.  

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DISCLAIMER: James Thompson is a sports nutritionist with over 25 year of hands-on practical experience.  He is not a registered nutritionist or a dietitian.  THIS INFORMATION AND ALL RECOMMENDATIONS MADE ARE NOT INTENDED TO BE A SUBSTITUTE FOR PROFESSIONAL MEDICAL ADVICE OR DESIGNED TO SERVE AS A DIAGNOSIS, TREATMENT OR PREVENTION OF ANY ILLNESS OR DISEASE. ALWAYS SEEK THE ADVICE OF YOUR PHYSICIAN OR OTHER QUALIFIED MEDICAL, HEALTH CARE PROVIDER BEFORE YOU START ANY NUTRITION OR EXERCISE PROGRAM. BY BEGINNING THIS OR ANY OTHER PROGRAM, YOU AGREE THAT YOU HAVE HAD CLEARANCE FROM YOUR MEDICAL PROFESSIONAL TO DO SO.