Prep time: 15 minutes | Cook time: 15 minutes | Yield: Serves 5 | Serving Size: ~5 Oz
INGREDIENTS
1 Lbs Chicken Breast
2 Cups Corn Flakes (crushed) or Panko Bread crumbs
1/2 Cup Fat-Free Greek Yogurt
1/2 Cup All-Purpose Flour or Cornstarch
2 Egg Whites
1 Jalapeno, minced
1 Tbsp Garlic, minced
1/2 Tbsp Dijon Mustard
1 Tsp Smoked Paprika
1 Tsp Brown Sugar (optional)
1 Tsp Cayenne Pepper
1/4 Tsp Ground Cumin
Salt & Black Pepper to taste
1 Lbs Chicken Breast
2 Cups Corn Flakes (crushed) or Panko Bread crumbs
1/2 Cup Fat-Free Greek Yogurt
1/2 Cup All-Purpose Flour or Cornstarch
2 Egg Whites
1 Jalapeno, minced
1 Tbsp Garlic, minced
1/2 Tbsp Dijon Mustard
1 Tsp Smoked Paprika
1 Tsp Brown Sugar (optional)
1 Tsp Cayenne Pepper
1/4 Tsp Ground Cumin
Salt & Black Pepper to taste
METHOD
1. Preheat oven to 420F.
2. Cut chicken breast into small bite-sized pieces; about 1-inch cubes. Season chicken with the garlic, jalapeno, sugar, spices salt and pepper.
3. Season the bread crumbs or corn flakes with salt, pepper and a dash of the other spices.
4. In a bowl, combine egg whites, yogurt and mustard; whisk until smooth. Set aside flour/cornstarch in another bowl.
5. Cover chicken chunks with flour/cornstarch, then dip in yogurt mixture then cover with breadcrumbs or corn flakes. Place chicken on baking sheet or rack. Repeat until all chicken is done.
6. Bake for 15 minutes; let cool for about 10 minutes before serving.
1. Preheat oven to 420F.
2. Cut chicken breast into small bite-sized pieces; about 1-inch cubes. Season chicken with the garlic, jalapeno, sugar, spices salt and pepper.
3. Season the bread crumbs or corn flakes with salt, pepper and a dash of the other spices.
4. In a bowl, combine egg whites, yogurt and mustard; whisk until smooth. Set aside flour/cornstarch in another bowl.
5. Cover chicken chunks with flour/cornstarch, then dip in yogurt mixture then cover with breadcrumbs or corn flakes. Place chicken on baking sheet or rack. Repeat until all chicken is done.
6. Bake for 15 minutes; let cool for about 10 minutes before serving.
Nutrition per 5-ounce serving (with sugar, cornstarch and corn falkes) : 150 Cals; 24g Carb; 1g Fat; 11g Protein
Nutrition calculated using the MyFitnessPal Recipe Importer
