Chicken Crunchers

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Chicken Crunchers

Chicken Crunchers
Number of Servings: 6 Total Preparation Time: 15 to 30 minutes
Actual Cooking Time: 15 to 30 minutes Source:
Food Groups: Dairy, Protein
Main Ingredient: Chicken & Turkey
Meal Type: Dinner Entrée, Appetizers
Nutrition Content: Good Source of Calcium
Origin: American
Special Features: Quick to Prepare (under 30 minutes), Simple (6 or less ingredients) , Kids Love It, Kids Can Help Make It

This is a great healthy alternative to fried chicken.


1 cup all-purpose Flour
Salt and Pepper to taste
4 Egg whites
1/2 cup Milk
1 1/2 cups Cornflakes
1 cup (4 ounces) reduced-fat, shredded Cheddar Cheese
6 Chicken breast filets; cut into strips
Non-stick cooking spray


Preheat oven to 375 degrees Fahrenheit. 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.

Coat a 13 x 9-inch baking pan with non-stick cooking spray. 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 corn flake mixture after coating chicken.

Bake for 25 minutes, turning halfway through to ensure even browning.

Serve with ketchup or BBQ sauce if desired.

Nutrient Information
Calories: 320
Total Fat: 8 g
Saturated Fat: 4 g
Polyunsaturated Fat: 1
Monounsaturated Fat: 2
Sodium: 264 mg
Carbohydrates: 24 g
Protein: 37 g
Fiber: 1 g
Vitamin A:
Vitamin C:
Calcium: 200 mg

Cook's Notes: