Ingredients:
- 1/2 sleeve (about 20) whole-grain salted crackers, pulsed in a food processor until fine (about 1/2 cup)
- 4 medium sized skinless chicken breasts and 4 skinless chicken thighs, rinsed and patted dry (about 3 1/2 lb chicken)
Directions:
- Preheat oven to 375 degrees F. Lightly spray a baking sheet with olive oil.
- Combine the crackers and corn cereal crumbs, sesame seeds, cayenne, and garlic powder in a shallow bowl. Reserve.
- In a large bowl, combine egg whites, yogurt, Dijon mustard, and salt. Add the chicken pieces and coat thoroughly with the yogurt mixture.
- One at a time, dip the chicken pieces in the cracker mixture, packing crumbs onto chicken. Arrange the chicken on a baking sheet and spray lightly with olive oil cooking spray.
- Bake for 45 to 50 minutes, or until juices run clear when chicken is pierced with a knife.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 407.65 Kcal (1707 kJ) | ||
| Calories from fat | 64.74 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.19g | 11% | |
|---|---|---|---|
| Cholesterol | 153.35mg | 51% | |
| Sodium | 915.81mg | 38% | |
| Potassium | 125.21mg | 3% | |
| Total Carbs | 22.1g | 7% | |
| Sugars | 5.52g | 22% | |
| Dietary Fiber | 1.72g | 7% | |
| Protein | 53.45g | 107% | |
| Vitamin C | 6.8mg | 11% | |
| Iron | 3.1mg | 17% | |
| Calcium | 124.8mg | 12% | |
| Amount Per 100 g | |||
| Calories | 115.94 Kcal (485 kJ) | ||
| Calories from fat | 18.41 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.05g | 11% | |
|---|---|---|---|
| Cholesterol | 43.62mg | 51% | |
| Sodium | 260.47mg | 38% | |
| Potassium | 35.61mg | 3% | |
| Total Carbs | 6.29g | 7% | |
| Sugars | 1.57g | 22% | |
| Dietary Fiber | 0.49g | 7% | |
| Protein | 15.2g | 107% | |
| Vitamin C | 1.9mg | 11% | |
| Iron | 0.9mg | 17% | |
| Calcium | 35.5mg | 12% | |
* 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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