Baked Captain Crunch Chicken
- Minutes to Prepare:
- Number of Servings: 4
Ingredients
5 oz. Cap'n Crunch Cereal4 oz. Corn Flakes1/4 cup flour1/4 tsp. onion powder1/4 tsp. garlic powder1/4 tsp. black pepper2 egg whites1/4 cup non fat milk4 (6 ounces) chicken breast halves, boneless and skinlessOlive oil cooking spray
Place cereal in a food processor. Mix well until crumbs are formed. (There should be some chunks of cereal in the mixture.) Transfer to a mixing bowl.
Combine flour, onion and garlic powder and pepper in a second mixing bowl.
Combine eggs and milk in a third mixing bowl.
Place chicken in seasoned flour, one at a time, dip and coat evenly in egg wash, then coat evenly with Crunch mixture.
Meanwhile, line a baking sheet with nonstick foil - spray lightly with olive oil (it will prevent soggy bottoms!)
Place chicken on prepared baking sheet. Lightly spray crumb coating with cooking spray.
Bake 16 to 18 minutes, until browned on the outside, chicken is no longer pink in thickest parts, and crumb coating is crusty. They can occasionally get soggy on the bottom - pre-heating the pan w/ foil can help.
Serving Size: Makes 4 6-ounce servings
Number of Servings: 4
Recipe submitted by SparkPeople user THE_BATGIRL.
Combine flour, onion and garlic powder and pepper in a second mixing bowl.
Combine eggs and milk in a third mixing bowl.
Place chicken in seasoned flour, one at a time, dip and coat evenly in egg wash, then coat evenly with Crunch mixture.
Meanwhile, line a baking sheet with nonstick foil - spray lightly with olive oil (it will prevent soggy bottoms!)
Place chicken on prepared baking sheet. Lightly spray crumb coating with cooking spray.
Bake 16 to 18 minutes, until browned on the outside, chicken is no longer pink in thickest parts, and crumb coating is crusty. They can occasionally get soggy on the bottom - pre-heating the pan w/ foil can help.
Serving Size: Makes 4 6-ounce servings
Number of Servings: 4
Recipe submitted by SparkPeople user THE_BATGIRL.
Nutritional Info Amount Per Serving
- Calories: 384.5
- Total Fat: 4.3 g
- Cholesterol: 98.9 mg
- Sodium: 435.3 mg
- Total Carbs: 39.9 g
- Dietary Fiber: 1.3 g
- Protein: 44.4 g
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