Ingredients Jump to Instructions ↓

  1. 1 Chicken breast - split and skinned

  2. 1/4 cup 59ml Skim milk

  3. 1/4 cup 15g / 1/2oz Cornflake crumbs

  4. 1/4 teaspoon 1 1/3ml Rosemary or coriander

  5. Freshly-ground black pepper - to taste

Instructions Jump to Ingredients ↑

  1. Rinse and dry chicken pieces thoroughly. Dip in milk.

  2. Mix cornflake crumbs with rosemary or coriander and pepper. Roll chicken in the seasoned crumbs.

  3. Place on microwave-safe roasting rack. Cover with paper towel. Microwave 4 to 6 minutes on High or until done.

  4. This recipe yields 2 servings. Serving size: 2 ounces.

  5. Exchanges Per Serving: 2 Lean Meat.

  6. Nutrition Facts: Calories 106; Calories from Fat 20%; Total Fat 2g; Saturated Fat trace Cholesterol 60mg; Sodium 119mg; Carbohydrate 4g; Dietary Fiber 0g; Protein 18g.

  7. Energy-saving tip: The most energy-efficient way to cook small amounts of meat is in the microwave.


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