Remember when you didn’t want to fry chicken because it was such a mess to clean up? Now you have two good reasons to cook this chicken – no pan to wash and the fact that it’s really moist low-fat “fried” chicken.

Serves 4

  • Cooking spray
  • 1 cup fat-free milk
  • 1 cup cornflake crumbs
  • 1 teaspoon dried rosemary, crushed
  • 1/8 teaspoon pepper
  • 4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
  1. Preheat the oven to 400 F. Line a 13 x 9 x 2-inch baking pan with aluminium foil. Lightly spray with cooking spray.
  2. Pour the milk into a shallow dish. In a separate shallow dish, stir together the cornflake crumbs, rosemary, and pepper. Set the dishes and baking pan in a row, assembly line fashion. Dip one piece is chicken in the milk, turning to coat sand letting the excess drip off. Dip in the crumb mixture, gently shaking off any excess. Transfer to the baking pan. Repeat with the remaining chicken, arranging so the pieces don’t touch. Let stand for 5 to 10 minutes so the coating will adhere.
  3. Bake for 30 minutes, or until the chicken is no longer pink in the center and the crumbs form a crisp “skin.”

Per serving:

  • Calories 212
  • Total fat 1.5 g
  • Saturated fat 0.5 g
  • Trans fat 0
  • Polyunsaturated fat 0.5 g
  • Monounsaturated fat 0.5 g
  • Cholesterol 66 mg
  • Sodium 241 mg
  • Carbohydrates 21 g
  • Fiber 0
  • Sugars 3 g
  • Protein 28 g

Dietary exchanges: 1-1/2 starch, 3 very lean meaty-side-down

– from the book, “The New American Heart Association Cookbook, 8th Edition”, from the American Heart Association.

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