Baked Flaked Chicken
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
Instructions
- Preheat oven to 375°F.
- 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.
- In a medium bowl, crush cornflakes.
- In a second medium bowl, mix flour, salt, and black pepper.
- In a third medium bowl, add eggs and milk. Beat with a fork.
- Dip each chicken piece into flour, then egg mixture, then cornflakes. Each piece should be fully coated with flakes.
- Coat baking sheet with non-stick cooking spray. Place chicken pieces on sheet, evenly spaced. Spray pieces lightly with cooking spray.
- Bake for 20–25 minutes, or until internal temperature reaches 165°F.
Notes
For extra flavor, add ½ to 1 teaspoon of spices, such as paprika, chili powder, dried thyme, rosemary, or oregano, to salt and pepper to season chicken.
For lowest price, use a whole chicken and cut into parts.
To crush cornflakes easily, place in bowl and crush using the bottom of a measuring cup. Or, place in a large zip-top plastic
bag and crush using your fists or the bottom of a measuring cup.
bag and crush using your fists or the bottom of a measuring cup.
Nutrition
Serving: 4ozCalories: 210kcalCarbohydrates: 13gProtein: 24gFat: 7gSaturated Fat: 2gCholesterol: 130mgSodium: 310mgFiber: 1gSugar: 2g