Maple Cornflake Chicken

If you want to add more dairy free recipes to your recipe box, Maple Cornflake Chicken might be a recipe you should try. This recipe serves 10 and costs $1.37 per serving. One serving contains 202 calories, 21g of protein, and 2g of fat. 253 people have tried and liked this recipe. This recipe from Simply Lite Bites requires chicken breast, cornflakes, egg whites, and maple syrup. It works best as a main course, and is done in approximately 45 minutes. Taking all factors into account, this recipe earns a spoonacular score of 81%, which is outstanding. If you like this recipe, take a look at these similar recipes: Cornflake Chicken, Cornflake-Crusted Chicken, and Creamy Cornflake Chicken.

Servings: 10

 

Ingredients:

* 2 Lbs thinly sliced chicken breast

* 5 cups of cornflakes by Kellogg's crushed

* 3 egg whites

* 1/2 cup of sugar free maple syrup ( I used Mrs. Butter-Worths)

Equipment:

baking pan

aluminum foil

oven

bowl

frying pan

Cooking instruction summary:

1. Pre-heat oven to 375 degrees F and prepare a baking pan with tin foil and spray with cooking spray.2. Combine the egg whites and the maple syrup in medium size bowl.3. In another medium size bowl, pour the cereal into it.4. Working in batches, dip a piece of chicken in the egg white/syrup bowl then dip into the cornflake crumbs and place chicken onto prepared baking pan. Make sure to pat cereal into the chicken.5. When finished with all pieces of chicken, place pan into oven and cook for 20-30 minutes until chicken is cooked through and inside is bright white. Time varies depending on thickness of slices.

 

Step by step:


1. Pre-heat oven to 375 degrees F and prepare a baking pan with tin foil and spray with cooking spray.

2. Combine the egg whites and the maple syrup in medium size bowl.

3. In another medium size bowl, pour the cereal into it.

4. Working in batches, dip a piece of chicken in the egg white/syrup bowl then dip into the cornflake crumbs and place chicken onto prepared baking pan. Make sure to pat cereal into the chicken.

5. When finished with all pieces of chicken, place pan into oven and cook for 20-30 minutes until chicken is cooked through and inside is bright white. Time varies depending on thickness of slices.


Nutrition Information:

Quickview
201k Calories
21g Protein
2g Total Fat
22g Carbs
13% Health Score
Limit These
Calories
201k
10%

Fat
2g
4%

  Saturated Fat
0.53g
3%

Carbohydrates
22g
8%

  Sugar
11g
12%

Cholesterol
58mg
19%

Sodium
223mg
10%

Get Enough Of These
Protein
21g
43%

Vitamin B3
11mg
60%

Vitamin B6
0.93mg
47%

Selenium
31µg
46%

Vitamin B2
0.55mg
32%

Iron
4mg
24%

Phosphorus
206mg
21%

Manganese
0.41mg
20%

Vitamin B1
0.26mg
17%

Vitamin B12
0.95µg
16%

Folate
53µg
13%

Vitamin B5
1mg
13%

Potassium
410mg
12%

Magnesium
33mg
8%

Vitamin A
277IU
6%

Zinc
0.78mg
5%

Vitamin C
4mg
5%

Vitamin D
0.59µg
4%

Copper
0.05mg
3%

Calcium
23mg
2%

Fiber
0.46g
2%

Vitamin E
0.19mg
1%

covered percent of daily need
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Food Trivia

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Food Joke

Dear Santa, I've been a good mom all year. I've fed, cleaned, and cuddled my two children on demand, visited the doctor's office more than my doctor, sold sixty-two cases of candy bars to raise money to plant a shade tree on the school playground and figured out how to attach nine patches onto my daughter's girl scout sash with staples and a glue gun. I was hoping you could spread my list out over several Christmases, since I had to write this letter with my son's red crayon, on the back of a receipt in the laundry room between cycles, and who knows when I'll find anymore free time in the next 18 years. Here are my Christmas wishes: I'd like a pair of legs that don't ache after a day of chasing kids and arms that don't flap in the breeze, but are strong enough to carry a screaming toddler out of the candy aisle in the grocery store. I'd also like a waist, since I lost mine somewhere in the seventh month of my last pregnancy. If you're hauling big ticket items this year, I'd like a car with fingerprint resistant windows and a radio that only plays adult music; a television that doesn't broadcast any programs containing talking animals, and a refrigerator with a secret compartment behind the crisper where I can hide to talk on the phone. On the practical side, I could use a talking daughter doll that says, "Yes, Mommy" to boost my parental confidence, along with one potty-trained toddler, two kids who don't fight, and three pairs of jeans that will zip all the way up without the use of power tools. I could also use a recording of Tibetan monks chanting, "Don't eat in the living room" and "Take your hands off your brother", because my voice seems to be just out of my children's hearing range and can only be heard by the dog. And please don't forget the Playdoh Travel Pak, the hottest stocking stuffer this year for mothers of preschoolers. It comes in three fluorescent colors and is guaranteed to crumble on any carpet making the In-law's house seem just like mine. If it's too late to find any of these products, I'd settle for enough time to brush my teeth and comb my hair in the same morning, or the luxury of eating food warmer than room temperature without it being served in a Styrofoam container. If you don't mind I could also use a few Christmas miracles to brighten the holiday season. Would it be too much trouble to declare ketchup a vegetable? It will clear my conscience immensely. It would be helpful if you could coerce my children to help around the house without demanding payment as if they were the bosses of an organized crime family; or if my toddler didn't look so cute sneaking downstairs to eat contraband ice cream in his pajamas at midnight. Well, Santa, the buzzer on the dryer is ringing and my son saw my feet under the laundry room door. I think he wants his crayon back. Have a safe trip and remember to leave your wet boots by the chimney and come in and dry off by the fire so you don't catch cold. Help yourself to cookies on the table, but don't eat too many or leave crumbs on the carpet. Yours always... Mom PS: One more thing...you can cancel all my requests if you can keep my children young enough to believe in Santa.

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