- 3 skinned and boned chicken breast halves (about 1 1/3 pounds)
- 5 skinned and boned chicken thighs (about 1 1/4 pounds)
- 2 cups fat-free buttermilk
- 1 cup all-purpose flour
- 1 tablespoon poultry seasoning
- 1 teaspoon lemon pepper
- 4 egg whites
- 6 cups cornflakes cereal, coarsely crushed
- Vegetable cooking spray
- calories 431
- caloriesfromfat 13 %
- fat 5.7 g
- satfat 1.5 g
- monofat 1.5 g
- polyfat 1.3 g
- protein 66 g
- carbohydrate 24 g
- fiber 0.7 g
- cholesterol 180 mg
- iron 3.3 mg
- sodium 426 mg
- calcium 53 mg
How to Make It
Place chicken and buttermilk in a large bowl or zip-top plastic bag, turning chicken to coat all sides. Cover or seal, and chill 8 hours. Drain chicken, discarding buttermilk.
Combine flour, poultry seasoning, and lemon pepper in a bowl. Set aside.
Whisk egg whites in a medium bowl until frothy.
Dredge chicken in flour mixture, dip in egg whites; gently press chicken in crushed cereal.
Arrange chicken on a wire rack coated with cooking spray in an aluminum foil-lined 15- x 10-inch jellyroll pan. (Do not overlap chicken.) Lightly coat chicken evenly on both sides with cooking spray.
Bake at 375° for 45 minutes or until chicken is done.