Oven Fried Chicken

Serves: 6-8  Prep Time: 15 min. Cook Time: 45 min.


  • ½ sleeve (about 20) whole-grain salted crackers, pulsed in a food processor until fine (about ½ cup)
  • 2 ½ cups corn cereal flakes, pulsed in a food processor to fine crumbs (about ½ cup)
  • 2 tablespoons sesame seeds
  • ¾ teaspoon cayenne pepper
  • ½ teaspoon garlic powder
  • 2 egg whites
  • 1 cup low-fat, plain yogurt
  • 1 tablespoon Dijon mustard
  • ½ teaspoon salt
  • Olive oil cooking spray
  • 4 medium sized skinless chicken breasts and 4 skinless chicken thighs, rinsed and patted dry (about 3½ pounds chicken)



  1. Preheat oven to 375°F. Lightly spray a baking sheet with olive oil.
  2. Combine the crackers and corn cereal crumbs, sesame seeds, cayenne, and garlic powder in a shallow bowl. Reserve.
  3. In a large bowl, combine egg whites, yogurt, Dijon mustard, and salt. Add the chicken pieces and coat thoroughly with the yogurt mixture.
  4. 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.
  5. Bake for 45 – 50 minutes, or until juices run clear when chicken is pierced with a knife.