Healthy considerations did not play a role in my cooking process when I first learned how to cook friend chicken.  The chicken was dipped in a mixture of flour and spices and then fried in a pan filled with Crisco.  The outside would turn golden brown, a crunchy shell would form, and it was absolutely delicious.

If you wanted to go southern style, you could make gravy from the flour with milk and some of the dripping from the frying pan.  It was artery clogging goodness!

Those days are long gone and I've been forever in search of a healthier version.  I have not found it.  My wife liked this more than I did but I think there's just no substitute for old fashioned fried chicken.  Sigh.

Oven Fried Chicken

- four boneless chicken breasts
- 1/2 sleeve of reduced-fat whole wheat crackers
- 1/2 cup of Kellogg's Corn Flake crumbs *
- two tbsp sesame seeds
- 3/4 tsp cayenne pepper
- 1/2 tsp garlic powder
- two egg whites
- one 6oz container of fat-free plain yogurt
- one tbsp Dijon mustard

Preheat oven to 375F degrees.

Place crackers in a food processor and pulse until a fine powder forms.  This should produce 1/2 cup of crumbs.  Combine in a large bowl with Corn Flake crumbs, sesame seeds, cayenne pepper and garlic powder.

In a separate bowl, whisk together egg whites, yogurt and Dijon.

Dip the chicken breasts in the yogurt mixture and then into the bread crumb mixture.  Place the chicken breasts on a greased 9x13 baking sheet.  Bake in the oven for 25 minutes or until center is no longer pink.

* NOTE:  I stumbled across the Kellogg's Corn Flake crumbs one day and noticed they are significantly healthier than regular bread crumbs.  I've used them periodically as a substitution for regular bread crumbs and they work well.

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