Folks who eat more protein tend to have less abdominal fat, according to a study published in the Journal of Nutrition. Adding lean protein as part of a healthy, well-balanced diet is always a smart move. Nutrition Information (per serving) Calories: 230, Protein: 26 grams, Fat: 3.5 grams, Carbs: 24 grams Recipe and photo by Liz Weiss, M.S., R.D.N., of Liz’s Healthy Table.
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Makes 4 servings
Prep time 15 min.
Cook time 25 min.
Ingredients
Four 4-oz boneless, skinless chicken breast halves 3 Tbsp all-purpose flour 1 Tbsp ground flaxseed 1 tsp low-sodium Old Bay Seasoning 1/4 cup 1% low-fat milk 2 tsp lemon juice 1 tsp Dijon mustard 3 generous cups cornflakes, crushed
How to make it
Preheat the oven to 400°F. Line a rimmed baking sheet with aluminum foil. Spray a cooling rack generously with nonstick cooking spray and place in the prepared sheet. Pat the chicken dry with paper towels. Season generously with kosher salt and pepper and set aside. Prepare the breading by placing the flour, flaxseed, and Old Bay in a wide bowl or on a plate, and mix together with a fork. Place the milk, lemon juice, and mustard in a second wide bowl and whisk together until well combined. Place the cornflakes in a third wide bowl or plate. Dredge each chicken piece in the flour mixture until well coated; tap off excess flour. Coat each floured chicken piece in the milk mixture and then roll in the cornflake crumbs until very well coated. Arrange the chicken pieces on the rack and place in the oven. Cook for 10 minutes, lower the heat to 350°F and cook for another 10 to 15 minutes, until the chicken is cooked through and the coating is crispy. (Adjust cook time accordingly if chicken breast halves are greater than 4 ounces each.)
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Folks who eat more protein tend to have less abdominal fat, according to a study published in the Journal of Nutrition. Adding lean protein as part of a healthy, well-balanced diet is always a smart move.
Nutrition Information (per serving)
Calories: 230, Protein: 26 grams, Fat: 3.5 grams, Carbs: 24 grams
Recipe and photo by Liz Weiss, M.S., R.D.N., of Liz’s Healthy Table.
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
Makes 4 servings
Prep time 15 min.
Cook time 25 min.
Ingredients
Four 4-oz boneless, skinless chicken breast halves 3 Tbsp all-purpose flour 1 Tbsp ground flaxseed 1 tsp low-sodium Old Bay Seasoning 1/4 cup 1% low-fat milk 2 tsp lemon juice 1 tsp Dijon mustard 3 generous cups cornflakes, crushed
How to make it
Preheat the oven to 400°F. Line a rimmed baking sheet with aluminum foil. Spray a cooling rack generously with nonstick cooking spray and place in the prepared sheet. Pat the chicken dry with paper towels. Season generously with kosher salt and pepper and set aside. Prepare the breading by placing the flour, flaxseed, and Old Bay in a wide bowl or on a plate, and mix together with a fork. Place the milk, lemon juice, and mustard in a second wide bowl and whisk together until well combined. Place the cornflakes in a third wide bowl or plate. Dredge each chicken piece in the flour mixture until well coated; tap off excess flour. Coat each floured chicken piece in the milk mixture and then roll in the cornflake crumbs until very well coated. Arrange the chicken pieces on the rack and place in the oven. Cook for 10 minutes, lower the heat to 350°F and cook for another 10 to 15 minutes, until the chicken is cooked through and the coating is crispy. (Adjust cook time accordingly if chicken breast halves are greater than 4 ounces each.)
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Makes 4 servings
Prep time 15 min.
Cook time 25 min.
Ingredients
Four 4-oz boneless, skinless chicken breast halves 3 Tbsp all-purpose flour 1 Tbsp ground flaxseed 1 tsp low-sodium Old Bay Seasoning 1/4 cup 1% low-fat milk 2 tsp lemon juice 1 tsp Dijon mustard 3 generous cups cornflakes, crushed
How to make it
Preheat the oven to 400°F. Line a rimmed baking sheet with aluminum foil. Spray a cooling rack generously with nonstick cooking spray and place in the prepared sheet. Pat the chicken dry with paper towels. Season generously with kosher salt and pepper and set aside. Prepare the breading by placing the flour, flaxseed, and Old Bay in a wide bowl or on a plate, and mix together with a fork. Place the milk, lemon juice, and mustard in a second wide bowl and whisk together until well combined. Place the cornflakes in a third wide bowl or plate. Dredge each chicken piece in the flour mixture until well coated; tap off excess flour. Coat each floured chicken piece in the milk mixture and then roll in the cornflake crumbs until very well coated. Arrange the chicken pieces on the rack and place in the oven. Cook for 10 minutes, lower the heat to 350°F and cook for another 10 to 15 minutes, until the chicken is cooked through and the coating is crispy. (Adjust cook time accordingly if chicken breast halves are greater than 4 ounces each.)
Makes 4 servings
Prep time 15 min.
Cook time 25 min.
Prep time 15 min.
Cook time 25 min.
Prep time
15 min.
Cook time
25 min.
Ingredients
- Four 4-oz boneless, skinless chicken breast halves
- 3 Tbsp all-purpose flour
- 1 Tbsp ground flaxseed
- 1 tsp low-sodium Old Bay Seasoning
- 1/4 cup 1% low-fat milk
- 2 tsp lemon juice
- 1 tsp Dijon mustard
- 3 generous cups cornflakes, crushed
How to make it
Preheat the oven to 400°F. Line a rimmed baking sheet with aluminum foil. Spray a cooling rack generously with nonstick cooking spray and place in the prepared sheet. Pat the chicken dry with paper towels. Season generously with kosher salt and pepper and set aside. Prepare the breading by placing the flour, flaxseed, and Old Bay in a wide bowl or on a plate, and mix together with a fork. Place the milk, lemon juice, and mustard in a second wide bowl and whisk together until well combined. Place the cornflakes in a third wide bowl or plate. Dredge each chicken piece in the flour mixture until well coated; tap off excess flour. Coat each floured chicken piece in the milk mixture and then roll in the cornflake crumbs until very well coated. Arrange the chicken pieces on the rack and place in the oven. Cook for 10 minutes, lower the heat to 350°F and cook for another 10 to 15 minutes, until the chicken is cooked through and the coating is crispy. (Adjust cook time accordingly if chicken breast halves are greater than 4 ounces each.)
Preheat the oven to 400°F. Line a rimmed baking sheet with aluminum foil. Spray a cooling rack generously with nonstick cooking spray and place in the prepared sheet.
Pat the chicken dry with paper towels. Season generously with kosher salt and pepper and set aside.
Prepare the breading by placing the flour, flaxseed, and Old Bay in a wide bowl or on a plate, and mix together with a fork.
Place the milk, lemon juice, and mustard in a second wide bowl and whisk together until well combined. Place the cornflakes in a third wide bowl or plate.
Dredge each chicken piece in the flour mixture until well coated; tap off excess flour. Coat each floured chicken piece in the milk mixture and then roll in the cornflake crumbs until very well coated.
Arrange the chicken pieces on the rack and place in the oven. Cook for 10 minutes, lower the heat to 350°F and cook for another 10 to 15 minutes, until the chicken is cooked through and the coating is crispy. (Adjust cook time accordingly if chicken breast halves are greater than 4 ounces each.)
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Highland Park 54 Year Old Is Among Best Scotch Releases of 2023
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Class It Up With The International Mountains Whiskey Glasses
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Uncle Nearest Whiskey Lineup Is Rapidly Expanding
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