Oven -Crisped Chicken Breasts

I know there are lots of recipes for breaded chicken of one form or another. I've tried several and liked them all myself, but here it is! The recipe that finally enticed my super picky eater to take a bite. It didn't take much time either, so it is a keeper for me.

Oven-Crisped Chicken Breasts

• 8 boneless skinless chicken breast halves (about 2 pounds) (I actually just used frozen tenderloin cut chicken)
• 2 egg whites
• 1/2 cup skim milk
• 1/2 cup all-purpose flour
• 1 tablespoon paprika
• 1 teaspoon dried basil leaves (even better if you have some fresh)
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1 cup plain dry bread crumbs (I used Italian seasoned ones)
• 1/4 cup vegetable oil (I used canola or olive oil whenever I can)

1. Heat oven to 425 degrees.
2. Rinse and dry chicken.
3. Beat egg whites in large shallow dish until frothy. Beat in milk.
4. Pour the oil in a 9x13 baking dish and place in the oven to get warm. (about 4 to 5 minutes. You don't want it to start smoking.)
5. Combine flour, paprika, basil, salt and pepper in a large plastic baggie. Put the bread crumbs in another bag. Shake the chicken in the flour mixture, then dip in the eggs mixture. Finally shake it in the crumbs.
6. Take the pan out of the oven and place the chicken in it in a single layer.
7. Bake for 10 minutes. Turn chicken over and sprinkle with any left over bread crumbs. Bake another 5 minutes or until no longer pink in the middle.

While the chicken was cooking I cut up some fresh broccoli and steamed it. Just in case you have never steamed veggies it is easy. If you have a steamer basket...my kids call it the space ship...you just put about an inch of water in a pan and bring it to a boil. Then add the basket, place the veggies in it, cover and steam for about 5 to 7 minutes or so depending on what you put in. If you don't have a basket, just put the veggies in the pan and add just enough water to cover the bottom of the pan. Cover and cook about the same as above. I also cooked a box of Couscous (yes, I do cook out of boxes sometime!) So, here are the nutrient stats for this meal (even with the sides)!

330 calories, 8g fat, 68mg cholesterol, 845mg sodium (because of the processed couscous)