'Fried' Chipotle Chicken

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