Healthy Recipes

Oven Fried Chicken Breasts (cooks illustrated)

1 5oz. box of Melba toast, broken into 1in. Pieces
2 tbsp. Veg. Oil
3 lg. Egg whites
¼ tsp. Garlic powder
1/8 tsp.Cayenne
4 bone in chicken breasts, skin removed ( about 10 oz. each)
S & P
Veg. Oil spray

Preheat oven to 450 degrees. Use upper middle rack.
Process the toast in a processor til looks like course crumbs, can put in a zip lock & smash. Spread in a shallow dish. In a bowl whisk the egg whites, garlic & cayenne. Pat chicken dry, season w/ S & P. Dip in egg whites & coat w/ crumbs. Press on the crumbs to be sure it’s coated. Place on a sprayed cookie sheet make sure there placed about 2 in. apart. Spray evenly w/ the veg. oil spray. Bake til golden & no longer pink, about 40 min. Serve immediately.

Note to self: You can use 4 boneless skinless breasts, reduce the cooking time to about 25 min.

Serve 4 per serving: Calories 460, Fat 11 g., Sat. Fat 1.5g., Chol. 130 mg., Carbs. 28g., Protein 59g.
Fiber 2g., Sodium 720 mg.