1 c lowfat buttermilk1 t. hot sauce (optional) 6, 6-oz skinned chicken breast halves or boneless skinless chicken breast 3 c Corn Chex or Cornflakes cereal 3/4 c self-rising flour 2 t. Creole or Cajun seaoning Nonstick cooking spray
Combine buttermilk and hot sauce (optional) in a heavy duty resealable plastic bag. Add chicken and seal bag. Chill at least 4 hours; turn bag occasionally. Preheat oven to 400 degrees. Crush cereal to crumbs in a food processor or place in a plastic bag and crush with a rolling pin. Pour into a shallow dish, stir in flour and seasoning. Remove chicken from buttermilk, letting excess drip off. Dredge chicken in cereal mixture.
Arrange pieces, bone-side down, on a cookie sheet or shallow baking pan coated with nonstick cooking spray. Coat tops of chicken lightly with spray. Bake on bottom shelf of oven for 20 minutes. Use a wide metal spatula to carefully loosen and turn chicken. Coat other sides with spray and bake 15 minutes. Loose and turn again, coat top side with spray again and bake 10-15 minutes or until juices run clear when pierced.
Skinless, boneless chicken, batter as directed above, but bake just 20 minutes per side.
Estimated: 200 kcals, 4.5 g fat
Julie Free, RD/LD, St. Francis Hospital
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