This nutritious chicken recipe has only 320 total calories. The corn flakes add a wonderful crunchy base that will keep your family coming back for more!

1 cup all-purpose flour

salt

pepper

4 egg whites

1/2 cup 2% reduced fat milk
 

1 1/2 cups cornflakes

1 cup (4 oz.) reduced fat, shredded Cheddar cheese

6 chicken breast filets; cut into strips

non-stick cooking spray

1. Preheat oven to 375 degrees Fahrenheit.

2. Set up three bowls with the following: 1) flour mixed with a pinch of salt and pepper; 2) an egg-wash; made by beating the eggs and milk together; 3) cornflakes mixed with cheese.

3. Coat a 13 x 9-inch baking pan with non-stick cooking spray.

4. Dip chicken pieces in flour, then into the egg-wash, then roll in the cheesy-flakes mixture, coating the entire piece of chicken and place on the baking pan. Discard any unused cornflake mixture after coating chicken.

5. Bake for 25 minutes, turning halfway through to ensure even browning. Serve with ketchup or BBQ sauce if desired.

Nutrition facts per serving:

Calories: 320

Total Fat: 8 grams

Saturated Fat: 4 grams

Cholesterol: 90 milligrams

Sodium: 320 milligrams

Calcium: 20% Daily Value

Protein: 37grams

Carbohydrates: 24 grams

Dietary Fiber: 1 grams

Recipe courtesy of Chef Jon Ashton of Orlando, Florida and the American Dairy Association.

Photo courtesy of the American Dairy Association.

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