Spicy Cornflake Chicken

Alisha Groot-Nibbelink

Spicy Cornflake Chicken

Craving fried chicken? Try this healthy oven baked alternative.

Ingredients

For the Chicken

  • 1 egg
  • 2 tbsp milk
  • ¼ cup flour
  • 2 ½ cup corn flakes
  • ½ tsp garlic powder
  • 1 tsp Mrs. Dash
  • ½ tsp chili powder (optional)
  • ½ tsp ground red pepper flakes

For the Rice

  • 4 cups cooked rice
  • 1 cup bean sprouts
  • 1 ½ cup diced carrot
  • ½ red pepper
  • ½ yellow pepper
  • 1 cup chopped celery

For the Sweet Chili Thai Sauce: http://kfockitchen.wpengine.com/archives/myrecipes/sweet-chili-thai-sauce-2

Directions

For the Chicken
1.  1 pound of boneless, skinless chicken breasts (4 ¼ breasts)
2.  Put the cornflakes into a zip lock bag and crush until the cornflakes are small pieces.
3.  Beat the egg and milk in a bowl and then transfer to a plate. Spread the flour onto a separate plate. Mix the garlic powder, Mrs. Dash, chili powder and ground red pepper flakes in a small bowl.
4.  Coat each chicken breast in flour and then in the egg/milk mix. Sprinkle the spices evenly over the chicken breast and then coat with the crushed cornflakes.
5.  Lightly grease a baking sheet with Pam and bake the cornflake chicken for 45 minutes at 350°C, turning half way through (internal temperature of 85°C).

For the Rice
1.  Fill a large pot with water and bring to a boil.
2.  Peel and dice the carrots, then add them to the boiling water.
3.  Add the bean sprouts to the boiling water for at least 2 minutes. The bean sprouts should remain crisp.
4.  Warm the peppers and celery by adding them to the boiling water for 1 minute. They should also remain crisp.
5.  Serve the chicken and vegetables over a bed of rice, top with the optional sweet chili thai sauce.

For the Sweet Chili Thai Sauce.

Nutrient Analysis

Calories: 371 g

Protein: 33 g

Carbohydrates: 53 g

Fibre: 3 g

Total Fat: 3 g

Sodium: 218 mg

Phosphorus: 284 mg

Potassium: 522 mg

Renal Diet Nutrient Analysis

Servings per recipe: 4

Serving size: 1/4 of the recipe

Renal and Diabetic Exchanges

Renal Exchanges: 4 protein, 3 starch, 1 veg

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