Oven Fried Chicken

cooking spray
2 1/2 cups Fiber One cereal, pulsed in a food processor to fine crumbs (about 1/2 cup)
2 1/2 cups cereal, cornflakes, pulsed in a food processor to fine crumbs (about 1/2 cup)
2 tablespoon sesame seeds
3/4 teaspoon cayenne pepper
1/2 teaspoon garlic powder
2 large egg whites
1 cup yogurt, low-fat plain
1 tablespoon mustard, dijon-style
1/2 teaspoon salt
4 chicken breast halves, bone in, skin removed, rinsed and patted dry
4 chicken thighs, bone in, skin removed, rinsed and patted dry

Preparation

Preheat the oven to 375°F. Lightly spray a baking sheet with cooking spray.

Combine the Fiber One and corn flake crumbs, sesame seeds, cayenne, and garlic powder in a shallow bowl.

In a large bowl, the egg whites, yogurt, mustard, and salt. Add the chicken pieces and coat thoroughly with the yogurt mixture. Then, one at a time, dip the chicken pieces in the cereal mixture mixture, packing the crumbs evenly onto the chicken. Arrange the chicken on the prepared baking sheet and spray the tops lightly with cooking spray. Bake until the juices run clear when the chicken is pierced with a knife, 45 to 50 minutes.

Serving size: 1 breast half or 2 thighs

Nutrient Notes: Excellent source of: Niacin, Vitamin B6, Selenium, Riboflavin, Thiamin, Vitamin B12, Iron, and Phosphorus; Good source of: Folate, Pantothenic Acid, Calcium, Magnesium, Manganese, Potassium, and Zinc.