Crispy Oven Baked Chicken Strips

Servings - 4   Serving size - 3 "strips"  Points plus per serving - 6 points+

Nut info for 3 "strips":   Calories - 268.4,   Total Fat - 1.6g,   Carb. - 20.7g,   Protein - 37.8g,   Fiber - 0.2g


6 - 4 oz. each boneless, skinless chicken breasts, sliced in half 

salt and pepper, to season chicken

1/4 cup all purpose flour, seasoned with a pinch of salt and fresh ground black pepper

1/2 cup eggbeaters

2 TBS. dijon mustard

1 cup of Kelllog's Cornflake Crumbs

1/2 tsp. salt

1/4 tsp. fresh ground black pepper

1/2 tsp garlic powder

1/2 tsp paprika

pinch of cayenne pepper ( optional ) 

Cooking spray or misto


1.  After slicing chicken, lay flat on cutting board and cover with a sheet of plastic wrap.  Pound slightly to make the chicken have a uniform thickness throughout.  ( Generally, one end of the breast is thicker than the other...you want to flatten the thick end to its even with the other end )  Season with salt and pepper.  

2.  Arrange three shallow bowls for the dipping stations.  This is a three part process.  In the first shallow bowl, put the seasoned flour.  In the second shallow bowl, put the eggbeaters and add 2 TBS of dijon mustard, mix well with fork.  In the third shallow bowl ( I actually like to use a pie plate for the last one), mix the cornflake crumbs with the 1/2 tsp. salt, 1/4 tsp. fresh ground black pepper, garlic powder, paprika, and cayenne pepper, if using.  I use my fingers to combine.  

3.  Preheat oven to 425 degrees F.   Line a baking sheet with parchment or spray with cooking spray.  With your right hand, dredge a piece of chicken in the flour and shake off excess, then dip into the eggbeater/mustard mixture, and place into the cornflake crumbs.  With your left hand, press the chicken into the cornflake crumbs and then place on prepared baking sheet.  Repeat with remainder of chicken pieces.  

4.  Spray the chicken with cooking spray or olive oil from your misto ( of course I used my misto! )   Bake in oven for 15 - 20 minutes, or until chicken is done.  If you want it really crispy, you can turn it over once its done and bake for another couple minutes to crisp up the underside.  

5.  Serve with your favorite dipping sauce ( could affect point+ values) or eat plain. 

Comments