Essence magazine’s Crispy Baked Chicken Breasts
INGREDIENTS
- 6 boneless, skinless chicken-breast halves
- 2 egg whites
- 1⁄4 cup skim milk
- 1⁄2 cup unbleached all-purpose flour
- 2 teaspoon dried thyme or other herbs
- 1 teaspoon salt (optional)
- 1⁄2 teaspoon ground black pepper
- 1 cup finely crushed cornflakes or dried bread crumbs
- Nonstick cooking spray
Heat oven to 400°F. In small bowl, beat egg whites and milk. In large plastic food-storage bag, combine flour and seasonings; mix well. Add breast halves, 1 or 2 at a time, to flour mixture, then dredge in egg-white mixture and crumbs until coated. Arrange in single layer on 15-by-10-inch baking pan or baking sheet. Spray chicken lightly with cooking spray. Bake 10 minutes; turn chicken and bake on other side until no longer pink in center, about 10 additional minutes.
Nutritional Information
Per serving: 292 calories, 8 grams fat, 66 milligrams cholesterol, 195 milligrams sodium, 22 grams carbohydrate, 31 grams protein.
I doctored the seasoning recipe- as a matter of pure laziness- using just a dash of Tony Chachere’s Creole Seasoning. I also added about a tablespoon of parmesan cheese to the breadcrumbs. I am pretty certain timing makes for everything- and I followed it precisely. The chicken was perfect.
