I really love Ellie Krieger from the show on Food Network called "Healthy Appetite with Ellie Krieger".  She has lots of amazing low fat and healthy recipes, many of which I can eat without altering them at all!  I saw her make Oven Fried Chicken on one of her shows and thought it looked delicious.  When I read the reviews online, everyone raves about it, and now I can too! 

The recipe was delicious and easy to make.  I loved the crusty outside and moist inside.  The flavorings are really good and I think this chicken would also be amazing as chicken tenders with a honey mustard dipping sauce.  Next time I may try adding a little bit more Dijon mustard because I love that flavor. 

I made some changes to the original recipe, I used Fat Free Saltines instead of Whole Wheat Saltines and I only used white meat chicken on the bone instead of boneless chicken breast. 

I served it with mashed potatoes and macaroni and cheese, but something green would definitely have been awesome too.  The recipes for the macaroni and cheese and mashed potatoes can be found in the links above! 

  • 1/2 sleeve (about 20) Fat Free Saltines, pulsed in a food processor until fine (about 1/2 cup)
  • 2 1/2 cups Corn Flakes cereal, pulsed in a food processor to fine crumbs (about 1/2 cup)
  • 2 tbsp sesame seeds
  • 3/4 tsp cayenne pepper
  • 1/2 tsp garlic powder
  • 2 egg whites
  • 1 cup lowfat plan yogurt
  • 1 tbsp Dijon mustard
  • 1/2 tsp salt
  • Olive oil cooking spray
  • 4 medium/large sized skinless chicken breasts on the bone  

Preheat oven to 400 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.
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