Crispy Oven-‘fried’ Chicken

Protein is a great way to fight body fat—and this anything-but-cheat recipe delivers it with maximum taste and minimum extra calories.

Crispy Oven Tried Chicken
 Courtesy Image

Folks who eat more protein tend to have less abdominal fat, according to a study published in the Journal of Nutrition. Adding lean protein as part of a healthy, well-balanced diet is always a smart move.

Nutrition Information (per serving)

Calories: 230, Protein: 26 grams, Fat: 3.5 grams, Carbs: 24 grams

Recipe and photo by Liz Weiss, M.S., R.D.N., of Liz’s Healthy Table.

Prep time

15 min.

Cook time

25 min.

  • Four 4-oz boneless, skinless chicken breast halves
  • 3 Tbsp all-purpose flour
  • 1 Tbsp ground flaxseed
  • 1 tsp low-sodium Old Bay Seasoning
  • 1/4 cup 1% low-fat milk
  • 2 tsp lemon juice
  • 1 tsp Dijon mustard
  • 3 generous cups cornflakes, crushed

Preheat the oven to 400°F. Line a rimmed baking sheet with aluminum foil. Spray a cooling rack generously with nonstick cooking spray and place in the prepared sheet.

Pat the chicken dry with paper towels. Season generously with kosher salt and pepper and set aside.

Prepare the breading by placing the flour, flaxseed, and Old Bay in a wide bowl or on a plate, and mix together with a fork.

Place the milk, lemon juice, and mustard in a second wide bowl and whisk together until well combined. Place the cornflakes in a third wide bowl or plate.

Dredge each chicken piece in the flour mixture until well coated; tap off excess flour. Coat each floured chicken piece in the milk mixture and then roll in the cornflake crumbs until very well coated.

Arrange the chicken pieces on the rack and place in the oven. Cook for 10 minutes, lower the heat to 350°F and cook for another 10 to 15 minutes, until the chicken is cooked through and the coating is crispy. (Adjust cook time accordingly if chicken breast halves are greater than 4 ounces each.)