Ingredients Jump to Instructions ↓

  1. 4 chicken breast halves (6 ounces each) -- with skin

  2. and bone 4 teaspoons margarine

  3. 1 clove garlic

  4. 1 1/2 ounces corn flakes

  5. 1 tablespoon grated Parmesan cheese

  6. 1/8 teaspoon ground red pepper

  7. 1/4 teaspoon freshly ground black pepper -- my addition

  8. 1. Remove the skin and all visible fat from the chicken. (I used boneless skinless chicken breast halves.GS) Preheat the oven to 400 oF. 2. In a small nonstick skillet over medium heat, warm the margarine and garlic; cook until the margarine is melted and the garlic is fragrant. (I was out of garlic cloves -sob, sob- so I used a good sprinkling of garlic powder. GS) 3. In a heavy-duty plastic bag, with a rolling pin, crush the corn flakes to form fine crumbs. In a medium-sized shallow bowl, combine the corn flake crumbs, Parmesan and peppers. 4. Brush the tops of the chicken breast halves with the garlic-margarine mixture. Sprinkle the corn flake crumbs evenly on the chicken and gently press the mixture into the chicken to make sure it sticks. 5. Place the chicken bone-side down on a nonstick baking pan and bake for 35 to 40 minutes or until the coating is golden brown and the chicken is cooked through.

  9. Cooking Tips: Do-Ahead Steps: The coating mixture (step 3) can be combined in advance.

  10. Serving size: 1 chicken breast half.

  11. 1 fat,

  12. 3 proteins,

  13. 1/2 bread,

  14. 10 optional calories.

  15. 224 calories,

  16. 28 g protein,

  17. 7 g fat,

  18. 10 g carbohydrate,

  19. 73 mg cholesterol,

  20. 263 mg sodium.

  21. Team the chicken with a salad of curly endive and cherry tomatoes. Set out a fresh fruit platter for dessert: Try pineapple chunks, strawberries and slices of mango or peach.


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