Oven fried chicken

  • 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, natural yoghurt
  • 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)

1) Preheat oven to 190 degrees C/Gas 5. Lightly spray a baking tray 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, yoghurt, 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 tray 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.

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