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Monday, January 28, 2013


1 pound Boneless Chicken Breasts
1 whole Egg White
1 Tablespoon Water
1-½ cup Cornflakes,crushed
2 teaspoons Parmesan Cheese
¼ teaspoons Italian Seasoning
¼ teaspoons Paprkia
1 dash Cayenne Pepper
Cooking Spray


  1. Preheat oven to 400 degrees
  2. Line a baking sheet with parchment paper or line the bottom with foil and place a cookie rack on top and spray with cooking spray, set aside
  3. In a shallow bowl add egg whites and water
  4. In another shallow bowl add cornflakes, cheese, and seasonings, stir until combined
  5. Cut chicken breasts horizontally and then cut into strips.
  6. Dredge the chicken in egg whites, then dip into cornflake mixture. Place on baking sheet. Do the same for all the chicken.
  7. Bake for 18 minutes or until chicken is done.
  8. Serving Size: 2.5 pieces each (I got 10 tenders total)
  9. Calories per serving (4 oz): 170, Fat: 2.4, Cholesterol: 66, Sodium: 215, Potassium: 13, Carbs: 9.8, Fiber: 0, Sugar: .08, Protein: 28.5

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