Ingredients
- 1/2 sleeve (about 20) whole-grain saltine crackers, pulsed in a food processor to fine crumbs (about 1/2 cup)
- 2 1/2 cup corn flakes, pulsed in a food processor to fine crumbs (about 1/2 cup)
- 2 tablespoon sesame seeds
- 3/4 teaspoon cayenne pepper
- 1/2 teaspoon garlic powder
- 2 teaspoon large egg whites
- 1 cup plain nonfat yogurt
- 1 tablespoon dijon mustard
- 1/2 teaspoon salt
- 4 teaspoon skinless bone-in chicken breast halves and 4 skinless bone-in chicken thighs(about 3 1/2 pounds chicken), rinsed and patted dry
Preparation
Baking Directions:
Preheat the oven to 375° F.
Lightly coat a baking sheet with cooking spray.
Combine the saltine and corn flake crumbs, sesame seeds, cayenne, and garlic powder in a shallow bowl.
In a large bowl, combine the egg whites, yogurt, mustard, and salt.
Add the chicken pieces and coat thoroughly with the yogurt mixture.
Then, one at a time, dip the chicken pieces in the cracker mixture, packing the crumbs evenly onto the chicken.
Arrange the chicken on the prepared baking sheet and spray the tops lightly with cooking spray.
Bake until the juices run clear when the chicken is pierced with a knife, 45 to 50 minutes.
Per serving: Calories 270; total fat 5g (sat ft 1g, mono fat 1.5g, poly fat 1g); protein 33g; carb 21g; fiber 1g; cholesterol 85mg; sodium 590mg
Tips:
Traditional: 460 calories, 28 fat grams Light: 270 calories, 5 fat grams
