About the Recipe
a healthy way to fry chicken
4 boneless, skinless chicken
breasts (3 oz each)
1 egg white (or substitute liquid
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
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.