Ingredients
- 2 pounds Chicken Boneless pieces
- 3 cups Cornflakes Cereal
- ⅓ cup Flour Whole wheat
- ½ teaspoon Salt
- ¼ teaspoon Ground Black Pepper
- 2 Eggs Large
- ¼ cup Milk Non-fat
- Non-Stick Cooking Spray
Equipment
- Oven
- 3 Mixing Bowl
- Baking Sheet
- Food Thermometer
Instructions
- Preheat oven to 375°F.
- Remove skin, if any, from chicken pieces. If working with large chicken breasts, cut in half lengthwise for faster cooking time. Trim any excess fat.
- In a medium bowl, crush cornflakes.
- In a second medium bowl, mix flour, salt, and black pepper.
- In a third medium bowl, add eggs and milk. Beat with a fork.
- Dip each chicken piece into flour, then egg mixture, then cornflakes. Each piece should be fully coated with flakes.
- Coat baking sheet with non-stick cooking spray. Place chicken pieces on sheet, evenly spaced. Spray pieces lightly with cooking spray.
- Bake for 20-25 minutes, or until internal temperature reaches 165°F.
Video
Notes
- For extra flavor, add ½ to 1 teaspoon of spices, such as paprika, chili powder, dried thyme, rosemary, or oregano, to salt and pepper to season chicken.
- For lowest price, use a whole chicken and cut into parts.
- To crush cornflakes easily, place in bowl and crush using the bottom of a measuring cup. Or, place in a large zip-top plastic bag and crush using your fists or the bottom of a measuring cup.
- If using bone-in chicken, adjust cooking time to 35-40 minutes. Be sure it still reaches a safe internal temperature of 165°F. If cornflake crust starts browning too much before chicken is fully cooked, cover loosely with aluminum foil.
- Serve with a colorful vegetable or fruit side dish.
Nutrition
Nutrition Facts
Baked Flaked Chicken
Amount per Serving
Calories
190
Calories from Fat 81
% Daily Value*
Fat
9
g
14
%
Saturated Fat
3
g
19
%
Trans Fat
1
g
Cholesterol
82
mg
27
%
Sodium
279
mg
12
%
Potassium
167
mg
5
%
Carbohydrates
13
g
4
%
Fiber
1
g
4
%
Sugar
1
g
1
%
Protein
13
g
26
%
Vitamin A
340
IU
7
%
Vitamin C
3
mg
4
%
Calcium
24
mg
2
%
Iron
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
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