Baked Captain Crunch Chicken
Nutritional Info
- Servings Per Recipe: 4
- 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
View full nutritional breakdown of Baked Captain Crunch Chicken calories by ingredient
Introduction
This is a healthier version to make Planet Hollywood Chicken, also known as Captain Crunch Chicken This is a healthier version to make Planet Hollywood Chicken, also known as Captain Crunch ChickenNumber of Servings: 4
Ingredients
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5 oz. Cap'n Crunch Cereal
4 oz. Corn Flakes
1/4 cup flour
1/4 tsp. onion powder
1/4 tsp. garlic powder
1/4 tsp. black pepper
2 egg whites
1/4 cup non fat milk
4 (6 ounces) chicken breast halves, boneless and skinless
Olive oil cooking spray
Tips
This is great for making chicken fingers - just cut each breast up in to strips and follow the recipe like normal, and then serve with a honey mustard dipping sauce.
Directions
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.
Member Ratings For This Recipe
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