Cornflake and Wheat Germ Crusted Oven-Fried Chicken - Part 1
|Chicken breast||4 Medium, skinless, boneless and cut into halves|
|Black pepper||1 Teaspoon|
|Garlic powder||1 1⁄2 Teaspoon|
|Dried basil||1⁄2 Teaspoon|
|Ground red pepper||1⁄4 Teaspoon|
|Onion powder||1 Teaspoon|
|Wheat germ||1⁄4 Cup (4 tbs)|
|Italian bread crumbs||1⁄2 Cup (8 tbs)|
|Egg||2 Medium, beaten with 4 tsp of milk|
|Cooking spray||1 Tablespoon (use as required)|
1 Preheat the oven to 400 degrees.
2 Coat a wire rack with cooking spray and set on a baking sheet.
3 In a shallow bowl, combine bread crumbs, wheat germ, salt, onion powder, sugar, red and black pepper, basil, oregano and garlic powder.
4 Place on the prepared wire rack on a baking sheet.
5 Coat chicken breasts with egg mixture and then dredge in the breadcrumb mixture.
6 Press to cover with crumbs and shake off excess.
7 Place breasts on wire rack.
8 Bake for 35 minutes without turning, or until a thermometer inserted in the thickest part registers 180 degrees.
9 Serve hot.
Calories 259 Calories from Fat 70
% Daily Value*
Total Fat 8 g12%
Saturated Fat 1.8 g8.9%
Trans Fat 0 g
Cholesterol 160.3 mg53.4%
Sodium 218.1 mg9.1%
Total Carbohydrates 14 g4.6%
Dietary Fiber 2.4 g9.5%
Sugars 2.2 g
Protein 33 g65.8%
Vitamin A 6.6% Vitamin C 5.1%
Calcium 7.1% Iron 16.3%
*Based on a 2000 Calorie diet