Directions:
- Preheat oven 400 degrees. Line lg baking sheet w/parchment paper
- In med bowl combine flour, onion, garlic, S& P. toss chic w/ flour mix
- Put milk in shallow bowl. Dip chic in milk
- Put crumbs on lg plate. Roll chicken in crumbs
- Put chic on baking sheet. Spritz w/cooking spray. Bake 20 min (cooked thru)
- Serve w/ketchup or other dip
- Calories. 17g carbs, 26g protein, 4g fat, 65mg chol, 220g sodium, 2g fiber
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 362.73 Kcal (1519 kJ) | ||
| Calories from fat | 171.27 Kcal | ||
| % Daily Value* | |||
| Total Fat | 19.03g | 29% | |
|---|---|---|---|
| Cholesterol | 99.79mg | 33% | |
| Sodium | 842.44mg | 35% | |
| Potassium | 366.96mg | 8% | |
| Total Carbs | 22.43g | 7% | |
| Sugars | 3.33g | 13% | |
| Dietary Fiber | 2.29g | 9% | |
| Protein | 26.6g | 53% | |
| Vitamin C | 0.2mg | 0% | |
| Iron | 1.8mg | 10% | |
| Calcium | 74.1mg | 7% | |
| Amount Per 100 g | |||
| Calories | 263.05 Kcal (1101 kJ) | ||
| Calories from fat | 124.21 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.8g | 29% | |
|---|---|---|---|
| Cholesterol | 72.37mg | 33% | |
| Sodium | 610.94mg | 35% | |
| Potassium | 266.12mg | 8% | |
| Total Carbs | 16.27g | 7% | |
| Sugars | 2.41g | 13% | |
| Dietary Fiber | 1.66g | 9% | |
| Protein | 19.29g | 53% | |
| Vitamin C | 0.2mg | 0% | |
| Iron | 1.3mg | 10% | |
| Calcium | 53.7mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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