Crispy Chicken

Duke Diet & Fitness Center

4 (5 oz.)          chicken breasts, boneless, skinless

2/3 C.              corn flakes crumbs

1 tsp.              dry mustard

1/8 tsp.           black pepper

1/4 tsp.           paprika

1/2 tsp.           garlic powder

1 Tbs.             fresh lemon rind, grated

1                    large egg white

2 tsp.              fresh lemon juice

                      vegetable cooking spray 

1. Combine corn flake crumbs, mustard, pepper, paprika, garlic powder, and lemon rind. Set aside. 

2. In a shallow bowl, combine egg white and lemon juice. 

3. Dip each chicken breast in the egg mixture then coat with the crumb mixture. 

4. Place breasts on a baking pan that has been lightly coated with vegetable cooking spray. Bake, uncovered, at 350o for 30 minutes.

Yield: 4 servings, Serving Size: 1 breast (265 calories) 

FAT 8 gms:            CARB 13 gms:            PRO 33 gms            SOD 230 mgs

Preparation time: 15 minutes

Cook time: 30 minutes

Note: 4 (8oz) skinless chicken breast with the bone may be substituted but allow 50-60 minutes to cook.

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reprinted with permission

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