Tuesday, March 17, 2009

Crispy Baked Chicken

Recipe by: the Editors of Publications International, Ltd

Number of servings

8 ounces (1 cup) fat-free French onion dip
1/2 cup fat-free (skim) milk
1 cup cornflake crumbs
1/2 cup wheat germ
6 skinless chicken breasts or thighs (about 1-1/2 pounds)

Preheat oven to 350°F. Spray shallow baking pan with nonstick cooking spray. Place dip in shallow bowl; stir until smooth. Add milk, 1 tablespoon at a time, until pourable consistency is reached. Combine cornflake crumbs and wheat germ on plate. Dip chicken pieces in milk mixture, then roll in cornflake mixture. Place chicken in single layer in prepared pan. Bake 45 to 50 minutes or until juices run clear when chicken is pierced with fork and chicken is no longer pink near bone.

Nutritional Information
Serving Size: 1 Crispy Baked Chicken breast
Fiber : 1 g
Carbohydrate : 22 g
Cholesterol : 66 mg
Saturated Fat : <1 g
Total Fat : 2 g
Calories from Fat : 8 %
Calories : 253
Protein : 35 g
Sodium : 437 mg

Dietary Exchange
Meat : 3
Starch : 1-1/2
Source : How Staff Works

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