Baked Flaked Chicken
If you like fried chicken, you’ll love this healthier version!
Average Cost: $17.12 
Prep Time: 15 minutes 
Average Cook Time: 25 minutes 
Average Servings: 9 Recipe Source: cookingmatters.org
Ingredients
- 2 Pounds boneless chicken pieces
- 3 Cups cornflakes cereal
- ⅓ Cup whole wheat flour
- ½ Teaspoon salt
- ¼ Teaspoon ground black pepper
- 2 Large eggs
- ¼ Cup nonfat milk
- Non-stick cooking spray
Directions
Step 1
Wash hands and sanitize prep area. Preheat oven to 375°F. Remove skin, if any, from chicken pieces. If working with large chicken breasts, cut in half lengthwise for faster cooking time. Trim any excess fat.
Step 2
In a medium bowl, crush cornflakes. In a second medium bowl, mix flour, salt, and black pepper. In a third medium bowl, add eggs and milk. Beat with a fork.
Step 3
Dip each chicken piece into flour, then egg mixture, then cornflakes. Each piece should be fully coated with flakes.
Step 4
Coat baking sheet with non-stick cooking spray. Place chicken pieces on sheet, evenly spaced. Spray pieces lightly with cooking spray.
Step 5
Bake for 20–25 minutes, or until internal temperature reaches 165°F.
Utensils Needed
- Cutting board
- Sharp knife
- 3 medium bowls
- Baking sheet
- Fork
- Measuring cups and spoons
- Food thermometer
NUTRITION FACTS
Serving Size: 4 oz of cooked chicken
| Nutrients | Amount |
|---|---|
| Calories | 210 |
| Total Fat | 7 g |
| Saturated Fat | 2 g |
| Cholesterol | 130 mg |
| Sodium | 310 mg |
| Total Carbohydrates | 13 g |
| Dietary Fiber | 1 g |
| Total Sugars | 2g |
| Added Sugars | 0 g |
| Protein | 24 g |