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oven-crusted chicken breast

Prep Time:



Cook Time:





About the Recipe

a healthy way to fry chicken


For chicken:

4 boneless, skinless chicken

breasts (3 oz each)

1 egg white (or substitute liquid

egg white)

1 C fat-free evaporated milk

1 C breadcrumbs

� C rolled oats, crushed; pulse a

few times in the food processor

or crush between fingers to

make smaller pieces

1 C whole-wheat flour

2 Tbsp olive oil or vegetable oil

For salad:

2 Tbsp lemon juice

� Tbsp olive oil

4 C red leaf lettuce, rinsed and


1 C cherry tomatoes, rinsed and


� tsp salt

� tsp ground black pepper


1 Preheat oven to 350 �F.

2 Place chicken in a freezer bag with the air squeezed

out, and pound each breast down to �-inch thickness.

3 Combine the egg white and evaporated milk in a

bowl, and mix well. In a separate bowl, combine the

breadcrumbs and crushed oats, and mix well.

4 Coat the chicken breasts in flour, and shake off the

excess. Dip the chicken breasts in the egg and milk

mixture, and drain off the excess. Then dip the chicken

breasts in the breadcrumb mixture to coat, and shake

off the excess. After all chicken breasts have been

coated, discard any leftover breading mixture.

5 Heat oil in a large saut� pan. Stir fry the chicken over

medium-high heat on one side until golden brown,

about 2�3 minutes. Turn carefully, and pan fry the

second side for an additional 2�3 minutes or until golden

brown. Remove from the pan, and place on paper

towels to soak up excess oil. Place on baking sheet, and

finish cooking in a 350 �F oven for about 5�8 minutes

(to a minimum internal temperature of 165 �F).

6 For the salad, combine lemon juice and olive oil, and

mix well to make a dressing. Toss the lettuce leaves

and cherry tomatoes with the dressing, salt, and pepper.

7 Serve 1 cup salad with one piece of chicken.

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