Oven Fried Chicken

By martha-2

Eating Healthy in 2009. Copyright 2006, Ellie Krieger, All rights reserved.

Ingredients

• 1/2 sleeve (about 20) whole-grain salted crackers, pulsed in a food processor until fine (about 1/2 cup)
• 2 1/2 cups corn cereal flakes, pulsed in a food processor to fine crumbs (about 1/2 cup)
• 2 tablespoons sesame seeds
• 3/4 teaspoon cayenne pepper
• 1/2 teaspoon garlic powder
• 2 egg whites
• 1 cup lowfat, plain yogurt
• 1 tablespoon Dijon mustard
• 1/2 teaspoon salt
• Olive oil cooking spray
• 4 medium sized skinless chicken breasts and 4 skinless chicken thighs, rinsed and patted dry (about 3 1/2 pounds chicken)

Details

Servings 6
Preparation time 15mins
Cooking time 60mins
Adapted from foodnetwork.com

Preparation

Step 1

Preheat oven to 375 degrees F. Lightly spray a baking sheet with olive oil.

Combine the crackers and corn cereal crumbs, sesame seeds, cayenne, and garlic powder in a shallow bowl. Reserve.

In a large bowl, combine egg whites, yogurt, Dijon mustard, and salt. Add the chicken pieces and coat thoroughly with the yogurt mixture.

One at a time, dip the chicken pieces in the cracker mixture, packing crumbs onto chicken. Arrange the chicken on a baking sheet and spray lightly with olive oil cooking spray.

Bake for 45 to 50 minutes, or until juices run clear when chicken is pierced with a knife.