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Recipe created by Chef Jon Ashton of Orlando, Florida

Cheesy Chicken Crunchers

1 cup all-purpose flour
Salt
Pepper
4 large egg whites
1/2 cup 2% reduced fat milk
1 1/2 cups cornflakes
1 cup (4-ounces) reduced fat, shredded Cheddar cheese
6 chicken breast filets; cut into strips
Non-stick cooking spray

1. Preheat oven to 375 degrees Fahrenheit. Set up three bowls with the following: 1) flour mixed with a pinch of salt and pepper; 2) an egg-wash; made by beating the eggs and milk together; 3) cornflakes mixed with cheese.
2. Coat a 13 x 9-inch baking pan with non-stick cooking spray. Dip chicken pieces in flour, then into the egg-wash, then roll in the cheesy-flakes mixture, coating the entire piece of chicken and place on the baking pan. Discard any unused cornflake mixture after coating chicken. Bake for 25 minutes, turning halfway through to ensure even browning. Serve with ketchup or BBQ sauce if desired.

Makes 4 to 6 servings.
Prep time: 30 minutes
Cook time: 25 minutes

Nutrition Facts per serving for main dish recipe: Calories 320; Total Fat 8 g; Saturated Fat 4 g; Cholesterol 90 mg; Sodium 320 mg; Calcium 20% Daily Value; Protein 37g; Carbohydrates 24 g; Dietary Fiber 1 g.

Recipe and photograph provided courtesy of 3-A-Day of Dairy. For more delicious dairy recipes, visit 3aday.org.