April 2006 | Finger Lickin’ Un-Fried Chicken

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It’s a healthy and delicious alternative to fried chicken from the RD Test Kitchen.

Ingredients

Instructions

  1. Mix milk, mustard, and honey in a bowl.
  2. Put cornflakes and seasoning in a large ziplock bag. Crush the corn flakes slightly using your hands or a rolling pin. Shake well to mix seasonings then pour onto a plate.
  3. Dip chicken breasts into the honey-mustard then the cornflake crumbs to coat.
  4. Arrange in a baking sheet sprayed with non-stick spray. Bake at 350 degrees for about 30 minutes until cooked through and juices run clear.
  5. Serve Finger Lickin’ Un-Fried Chicken with corn and steamed spinach.

Nutrition Comparison

Finger Lickin’ Un-Fried Chicken vs. KFC Original Recipe

Per Breast Calories Total Fat g Sat. Fat g Trans. Fat g Cholesterol mg Sodium mg Carbs g Protein p
Finger Lickin’ Un-Fried Skinless 243 4 1 0 95 230 15 36
KFC Original Recipe with Skin 380 19 6 2.5 145 1,150 11 40