Oven-Fried Chicken

If you love fried chicken, try this recipe. Why it's better for you: One bite into these chicken breasts with a crunch courtesy of cornflakes and you won't even miss the grease!


Makes 4 servings
Total time: 45 Minutes

Recipe from

Southern Living

Recipe Time

Hands-on: 20 Minutes
Total: 45 Minutes

Nutritional Information

Calories 313
Fat 4.4 g
Satfat 2.1 g
Monofat 0.1 g
Polyfat 0.1 g
Protein 27.3 g
Carbohydrate 39.7 g
Fiber 3.5 g
Cholesterol 50 mg
Iron 3.2 mg
Sodium 275 mg
Calcium 208 mg


4 skinned and boned chicken breasts (1 lb.)
1/2 teaspoon salt
1/4 teaspoon pepper
2 egg whites
Vegetable cooking spray
3/4 cup crushed cornflakes cereal
1/2 cup freshly grated Parmesan cheese
1 teaspoon dried Italian seasoning
1/2 cup all-purpose flour


1. Preheat oven to 425°. Sprinkle chicken with salt and pepper. Whisk egg whites just until foamy.

2. Place a wire rack coated with cooking spray in a 15- x 10-inch jelly-roll pan. Stir together cornflakes, Parmesan cheese, and Italian seasoning.

3. Dredge chicken in flour, shaking off excess. Dip chicken in egg white, and dredge in cornflake mixture. Lightly coat chicken on each side with cooking spray; arrange chicken on wire rack.

4. Bake at 425° for 25 to 30 minutes or until golden brown and done.

Try This Twist!

Chicken Parmigiana: Top each chicken breast with your favorite pasta sauce and shredded reduced-fat cheese. Bake 5 more minutes or until cheese is melted.

September 2011
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