Jan262008
Mock Fried Chicken
Filed under Dinner by kristen at 6:56 am on Jan 26 2008
I have seen several different versions of a mock
fried chicken. So I decided to work with one to make it my own creation. I was
very happy with how it turned out.
Servings: six 4 ounce servings
1 1/2 pounds boneless skinless chicken
breasts
1/4 c. liquid egg substitute (or 1 egg
white)
1/4 c. skim milk
2 cups of Cornflakes, crushed to crumbs
1/3 c flour
1/4 t. garlic powder
1/4 t. cayenne red pepper
1/2 t. salt
Baking spray
Combine skim milk & egg substitute. Combine
flour, salt, garlic powder, cayenne pepper and crush cornflakes. Dip chicken in
egg/milk mixture then dredge in coating mixture. Place on a sprayed baking sheet
or casserole dish. Bake at 400 degrees for 15 minutes. Flip chicken and continue
baking 15-20 additional minutes or until juices run clear.
Nutritional information for 4 ounces of
chicken: calories: 196 fat: 1.9 grams
fiber: 0.5 grams
