Crispy oven-‘fried’ chicken


Protein is a great way to fight body fat—and this anything-but-cheat recipe delivers it with maximum taste and minimum extra calories.


FOLKS WHO EAT more protein tend to have less abdominal fat, according to a study published in the Journal of Nutrition. Adding lean protein as part of a healthy, well-balanced diet is always a smart move.


Nutrition Information (per serving)

Calories: 230, Protein: 26 grams, Fat: 3.5 grams, Carbs: 24 grams


Recipe and photo by Liz Weiss, M.S., R.D.N., of Liz’s Healthy Table.


Cook Time:  25



Four 4-oz boneless, skinless chicken breast halves
3 Tbsp all-purpose flour
1 Tbsp ground flaxseed
1 tsp low-sodium Old Bay Seasoning
1/4 cup 1% low-fat milk
2 tsp lemon juice
1 tsp Dijon mustard
3 generous cups cornflakes, crushed


How to make it

  • Preheat the oven to 400°F. Line a rimmed baking sheet with aluminum foil. Spray a cooling rack generously with nonstick cooking spray and place in the prepared sheet.
  • Pat the chicken dry with paper towels. Season generously with kosher salt and pepper and set aside.
  • Prepare the breading by placing the flour, flaxseed, and Old Bay in a wide bowl or on a plate, and mix together with a fork.
  • Place the milk, lemon juice, and mustard in a second wide bowl and whisk together until well combined. Place the cornflakes in a third wide bowl or plate.
  • Dredge each chicken piece in the flour mixture until well coated; tap off excess flour. Coat each floured chicken piece in the milk mixture and then roll in the cornflake crumbs until very well coated.
  • Arrange the chicken pieces on the rack and place in the oven. Cook for 10 minutes, lower the heat to 350°F and cook for another 10 to 15 minutes, until the chicken is cooked through and the coating is crispy. (Adjust cook time accordingly if chicken breast halves are greater than 4 ounces each.)



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