1/2 sleeve (about 20) whole-grain salted crackers, pulsed in a food processor until fine (about 1/2 cup) (I forgot this ingredient so I used Panko bread crumbs instead)
2 1/2 cups corn cereal flakes, pulsed in a food processor to fine crumbs (about 1/2 cup)
2 tablespoons sesame seeds
3/4 teaspoon cayenne pepper
1/2 teaspoon garlic powder
2 egg whites
1 cup lowfat, plain yogurt
1 tablespoon Dijon mustard
1/2 teaspoon salt
Olive oil cooking spray
4 medium sized skinless chicken breasts and 4 skinless chicken thighs, rinsed and patted dry (about 3 1/2 pounds chicken)
Preheat oven to 375 degrees F. Lightly spray a baking sheet with olive oil.
Combine the crackers and corn cereal crumbs, sesame seeds, cayenne, and garlic powder in a shallow bowl. Reserve.
In a large bowl, combine egg whites, yogurt, Dijon mustard, and salt. Add the chicken pieces and coat thoroughly with the yogurt mixture.
One at a time, dip the chicken pieces in the cracker mixture, packing crumbs onto chicken. Arrange the chicken on a baking sheet and spray lightly with olive oil cooking spray.
Bake for 45 to 50 minutes, or until juices run clear when chicken is pierced with a knife.
I served this with a side salad with light ranch dressing and sliced tomatoes from my garden. I also bought the prebagged green beans, steamed them in the microwave in the bag, and then tossed them with a tiny bit of EVOO, garlic powder, salt and pepper. It was a little bit of heaven. I'm not optimistic at how this will reheat tomorrow at work, but I'm hoping I'll be so starving post swim that I won't notice. Darryl is polishing the meal off with some of my homemade ice cream. That meal definately scratched my itch for some fried chicken, crazy tasty!
On the menu tomorrow night, grilled port tenderloin with a side of cous cous. Then I'm out of the kitchen for the rest of the week.