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Picnic Chicken
Baking instead of frying avoids saturated fat found in oils. This crunchy chicken is perfect to take on a picnic lunch.
Course
Lunch & Dinner
Servings
14
chicken strips
Cost
$1.79
Ingredients
3 ½
pounds
raw chicken pieces
2 ½
cups
corn or bran flake cereal
finely crushed
20
whole-grain crackers
finely crushed
½
teaspoon
cayenne pepper
2
garlic cloves
or 1 tsp minced or ½ tsp powder
2
egg whites
1
cup
low-fat plain yogurt
1
Tablespoon
mustard
½
teaspoon
salt
Nonstick spray
Instructions
Preheat oven to 375°F. Spray a baking sheet (any size) with nonstick spray.
Remove skin and visible fat from chicken. Cut chicken into strips or chunks.
In a bowl, combine egg whites, yogurt, mustard, and salt.
In a shallow bowl, combine cereal and cracker crumbs, cayenne, and garlic.
Dip chicken pieces into the yogurt mixture to coat. Then dip into the cracker mixture and pack crumbs onto each piece of chicken.
Arrange pieces on baking sheet coated with nonstick spray.
Bake at 375°F for
50 minutes
until the internal temperature of chicken reaches 165°. Larger pieces may take longer.
Nutrition
Serving:
1
chicken strip