CRUNCHY NUT CHICKEN

SERVES: 4

Ingredients

2 cups corn flakes
1/3 cup macadamia nuts finely chopped
½ teaspoon chicken stock powder
1 egg white
¼ cup skim milk
4 x 125g flattened skinless chicken breasts
cooking spray

Preheat oven 180ºC fan forced.
Place corn flakes in a plastic bag then using a rolling pin, crush finely.  Add nuts and stock powder to bag and shake, then tip onto a flat plate.  Using a fork beat egg white and milk.  Dip flattened breasts in egg mixture, then coat each side of chicken with crumbs.  Place on a flat baking tray that has been coated with cooking spray, spray over top of chicken and bake 25-30 minutes or until cooked and coating is golden brown.

VARIATION: FOR AN EVEN LOWER FAT COUNT OMIT MACADAMIA NUTS AND ADD ½ CUP MORE CORN FLAKES TO CRUMBS.

Nutritional Information
PER SERVE      MACADAMIA          W/OUT MACADAMIA
FAT  TOTAL                9.7g                            3.0g
SATURATED              1.7g                            0.8g
FIBRE                          1.0g                            0.5g
PROTEIN                  31.4g                          30.7g
CARBS                      13.9g                          13.5g
SUGAR                        2.6g                            2.2g
SODIUM                      269mg                      269mg
KILOJOULES           1126 (cals 268)         862 (cals  205)
GI RATING                 High                           High

Annette Sym is the best selling author of the number one low fat, healthy cookbook series called SYMPLY TOO GOOD TO BE TRUE.  With four cookbooks to date, Annette herself struggled with obesity for many years (once weighing 100 kilos).  After shedding 35 kilos and now maintaining her healthy weight range for over 12 years, she has become a leader in low fat cooking and weight loss.  For more information on Annette and her amazing products check out her secured website.

www.symplytoogood.com.au