Ingredients
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Four 4-ounce boneless, skinless chicken breast halves
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3 tablespoons all-purpose flour
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1 tablespoon ground flaxseed
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1 teaspoon low-sodium Old Bay Seasoning
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¼ cup 1% low-fat milk
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2 teaspoons lemon juice
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1 teaspoon Dijon mustard
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3 generous cups cornflakes, crushed
Directions
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Preheat the oven to 400°F. Spray a cooling rack generously with nonstick cooking spray. Line a rimmed baking sheet or roasting pan with aluminum foil and place the cooling rack on top.
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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.
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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.
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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.
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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.
Nutrition Information per Serving (1 piece): 230 calories, 3.5g fat (1g saturated), 340mg sodium, 24g carbohydrate, 1g fiber, 26g protein, 10% vitamin C, 40% iron
Credits
Recipe Created by Liz Weiss, MS, RD, co-author, No Whine with Dinner: 150 Healthy, Kid-Tested Recipes from The Meal Makeover Moms
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