Name: Baked Crunchy Chicken
Ingredients: 3 tbsps parmesan cheese; 2 medium eggs; 3/4 tsp leaves dried basil; 1 tsp chili powder; 2 tsps parsley; 0.12 tsp black pepper; 4 lbs chicken tenders; 1 1/2 cups bran flakes; 1 tsp garlic, minced; 0.12 cup low fat milk

Ingredients

3 tbsps parmesan cheese

2 medium eggs

3/4 tsp leaves dried basil

1 tsp chili powder

2 tsps parsley

0.12 tsp black pepper

4 lbs chicken tenders

1 1/2 cups bran flakes

1 tsp garlic, minced

0.12 cup low fat milk

Directions

1.	Preheat oven to 400 °F (200 °C). Spray a baking sheet with vegetable spray.
2.	In a food processor, combine bran flakes, parsley, parmesan cheese, garlic, basil, chili powder, and pepper; process into fine crumbs. Set aside.
3.	In a bowl, whisk together egg and milk.
4.	Dip each chicken tender into egg mixture, then roll in crumbs; place on prepared baking sheet.
5.	Bake in oven, turning halfway, for about 20 minutes, or until browned and chicken is cooked through.

Nutritional Summary

There are 401 calories in 1 serving of Baked Crunchy Chicken.

Calorie Breakdown: 14% fat, 9% carbs, 76% prot.

Nutrition Facts

Serving Size

per serve

Amount Per Serving

Calories

401

% Daily Values*

Total Fat

6.24g

8%

Saturated Fat

1.945g

10%

Trans Fat

0.075g

Polyunsaturated Fat

1.215g

Monounsaturated Fat

1.727g

Cholesterol

240mg

80%

Sodium

336mg

15%

Total Carbohydrate

9.02g

3%

Dietary Fiber

2g

7%

Sugars

2.31g

Protein

73.86g

Vitamin D

0mcg

3%

Calcium

90mg

7%

Iron

5.39mg

30%

Potassium

881mg

19%

Vitamin A

131mcg

15%

Vitamin C

4.3mg

5%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.