Healthier Fried Chicken

• Level: Easy
• Yield: 6 to 8 servings
• Nutrition Info

• Total: 1 hr
• Prep: 15 min
• Cook: 45 min

Ingredients

1/2 sleeve (about 20) whole-grain salted crackers, pulsed in a food processor until fine (about 1/2 cup)

2 1/2 cups corn cereal flakes, pulsed in a food processor to fine crumbs (about 1/2 cup)

2 tablespoons sesame seeds

3/4 teaspoon cayenne pepper

1/2 teaspoon garlic powder

2 egg whites

1 cup lowfat, plain yogurt

1 tablespoon Dijon mustard

1/2 teaspoon salt

Olive oil cooking spray

4 medium sized skinless chicken breasts and 4 skinless chicken thighs, rinsed and patted dry (about 3 1/2 pounds chicken)

Directions

1. Preheat oven to 375 degrees F. Lightly spray a baking sheet with olive oil.
2. Combine the crackers and corn cereal crumbs, sesame seeds, cayenne, and garlic powder in a shallow bowl. Reserve.
3. In a large bowl, combine egg whites, yogurt, Dijon mustard, and salt. Add the chicken pieces and coat thoroughly with the yogurt mixture.
4. 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.
5. Bake for 45 to 50 minutes, or until juices run clear when chicken is pierced with a knife.