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'Fried' Chipotle Chicken

  • 10 Ingredients
  • 5 Servings
  • Main Dish
  • 181 Calories

A healthy twist on fried chicken, marinated in a spicy chipotle adobo sauce and baked to crunchy, juicy perfection.

Ingredients

  • 4 uncooked boneless, skinless chicken breasts (3.2 0z each)
  • Nonstick cooking spray
  • ¼ cup whole wheat flour
  • ½ cup crushed corn flakes
  • 2 teaspoons chopped cilantro
  • ¼  teaspoon black pepper
  • ½ teaspoon onion powder
  • 1/2 teaspoon cayenne pepper
  • 3 ounces skim milk
  • 1 teaspoon chipotle pepper in adobo sauce, pureed

Directions

  1. Preheat oven to 425 degrees F. Spray the baking sheet with non-stick cooking spray.
  2. Combine flour, pepper, onion powder and cayenne pepper in a large Ziploc bag or bowl; pour the milk into a second bowl, then add the crushed corn flakes and cilantro in a third.
  3. Cover chicken in chipotle pepper and adobo sauce puree.
  4. Place the chicken in the flour & seasoning Ziploc bag and shake to coat, or roll in the mixture if in a bowl
  5. Dip the chicken into the milk and then in the crushed corn flakes.
  6. Place your chicken on the baking sheet, leaving a space between each breast and lightly spray with the cooking spray.
  7. Bake chicken about 10-15 minutes, flip gently with a pair of tongs, and bake another 10-15 minutes.
  8. Be sure to check to make sure your chicken is cooked, as the thickness can greatly affect baking time. You want it to be tender and not pink.
  9. Remove to a plate lined with paper towel to soak up any excess fat then served with a wedge of lemon.

Nutrition Information

Serving size: 1, 3.2 oz chicken breast

Amount Per Serving

  • Calories: 181
  • Fat: 3g
    • Saturated Fat: 1g
  • Total Carbohydrates: 13g
    • Dietary Fiber: 1g
  • Protein: 23g
  • Cholesterol: 57mg
  • Sodium: 136mg

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