 |
Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
|
Ingredients:
16 ounce(s) chicken breasts no bones or skin cut 1 1/2-2 pieces |
1/4 cup(s) flour |
1 teaspoon(s) onion powder |
1/2 teaspoon(s) garlic powder |
1/4 teaspoon(s) each s & p |
1/4 cup(s) fat free milk |
1/2 cup(s) plain dried bread crumbs pref whole wheat |
olive oil cooking spray |
Directions:
1. Preheat oven 400 degrees. Line lg baking sheet w/parchment paper
2. In med bowl combine flour, onion, garlic, S& P. toss chic w/ flour mix
3. Put milk in shallow bowl. Dip chic in milk
4. Put crumbs on lg plate. Roll chicken in crumbs
5. Put chic on baking sheet. Spritz w/cooking spray. Bake 20 min (cooked thru)
6. Serve w/ketchup or other dip
7. calories. 17g carbs, 26g protein, 4g fat, 65mg chol, 220g sodium, 2g fiber
|
|