Chicken is everywhere! Whether broiled, baked or even shredded in soup or salads, Americans cannot get enough. In fact, Smithsonian Magazine recently called chicken “the universal food of our era, crossing multiple cultural boundaries with ease.” We often don’t stop to appreciate this healthy protein source, so here is a simple yet delicious recipe using chicken. Enjoy.

Ingredients

• 2 pounds boneless chicken pieces
• 3 cups cornflakes cereal
• ⅓ cup whole wheat flour
• ½ teaspoon salt
• ¼ teaspoon ground black pepper
• 2 large eggs
• ¼ cup nonfat milk
• Non-stick cooking spray

Directions

1. Preheat oven to 375 degrees.
2. Remove skin, if any, from chicken pieces. If working with large chicken breasts, cut them in half lengthwise for faster cooking time. Trim any excess fat.
3. In a medium bowl, crush cornflakes.
4. In a second bowl, mix flour, salt and black pepper.
5. In a third medium bowl, add eggs and milk. Beat with a fork.
6. Dip each chicken piece into flour, then egg mixture, then cornflakes. Each piece should be fully coated with flakes.
7. Coat the baking sheet with non-stick cooking spray. Place chicken pieces on the sheet evenly spaced, spraying them lightly with cooking spray.
8. Bake for 20-25 minutes or until the internal temperature reaches 165 degrees.

Cook's Note

• For extra flavor, add ½ to 1 teaspoon of spices, such as paprika, chili powder, dried thyme, rosemary, or oregano, to salt and pepper to season chicken.
• For the lowest price, cut a whole chicken into parts.
• To crush cornflakes easily, place them in a bowl and crush them using the bottom of a measuring cup. Or, place them in a large zip-top plastic bag and crush them using your fists or the bottom of a measuring cup.
• If using bone-in chicken, adjust the cooking time to 35–40 minutes. Make sure it still reaches a safe internal temperature of 165°F. If the cornflake crust starts browning too much before the chicken is fully cooked, cover loosely with aluminum foil.
• Serve with a colorful vegetable or fruit side dish. Try sweet potato fries, sauteed greens, orange-glazed carrots, or fruit salad.

Nutrition Facts

8 servings per recipe
Serving size: 4 oz cooked chicken

Calories 210 per serving

Published by: Mazzullo, N., 2024, Baked Flaked Chicken, Extension, University of Nevada, Reno, Recipes

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