Wednesday, January 19, 2011

Crispy Oven-Baked Chicken

Crispy Oven-Baked Chicken

10 ounces boneless skinless chicken breasts
1/3 cup nonfat plain yogurt
2 tablespoons 1% low-fat milk
cooking spray
1 1/4 cups All-Bran cereal
1/2 tablespoon Caribbean jerk seasoning
1/4 teaspoon salt (approximately)
mixed up black pepper, about a dash
Preheat oven to 400 degrees F.

Cut the chicken into finger-like strips. Mix the milk and yogurt together until smooth. Add the chicken to the "buttermilk" mixture and refrigerate for about 10-15 minutes, or until your oven is heated and the rest of your ingredients are ready.
Yes, it looked a little gross at this point.
Pulse the cereal and seasonings until crumbly. (I left a few chunks of cereal, as I didn't want really fine breadcrumbs.) Put the crumbs onto a plate.
Coat the chicken in the crumbs and move to a cooking sheet that has been sprayed lightly with cooking spray.

Bake for 10 minutes, flip and bake for about another 10 minutes or until the chicken reaches 165 degrees F.

Servings Per Recipe: 2
Amount Per Serving: Calories: 391, Total fat 5.7 g,  Total Carbs 32 g, Fiber 11 g, Protein 32 g

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