August 7, 2009 | Meat & Poultry, Popular

I’ve been doing a large number of cooking classes for Operation Frontline this summer. I’m a volunteer chef educator and I teach people how to cooking healthy family meals on a limited budget, but the food is anything but “cheap” tasting. We made this chicken in class this week and it was so good I had to make it again at home!
You can use either bone in or boneless chicken. Bone in will take longer to cook, but you’ll actually have a moister and more flavorful piece of chicken when it’s cooked. To keep it healthy, remove the skin regardless of which type you are using – and trust me, the crunchy crust is so good you won’t even miss the crispy skin!

Baked Flaked Chicken
Serves 4
Printable Recipe

2 large chicken breast halves, boneless
1/2 cup whole wheat flour
1 teaspoon garlic powder
1 teaspoon chili powder
1 teaspoon onion powder
1/2 teaspoon cayenne pepper
1/2 teaspoon salt
1/2 teaspoon black pepper
2 large eggs
1/4 cup skim milk
3 cups corn flakes, crushed
Cooking spray

Preheat oven to 350 degrees. Line a baking sheet with aluminum foil then spray with cooking spray. Remove tenderloin piece from each breast and then cut breasts into two pieces each. Combine flour and spices in a shallow bowl and mix well. Beat eggs and milk together in a second shallow bowl. Place corn flakes in a third shallow bowl. Coat chicken pieces in seasoned flour, shaking off any excess, then dip into egg mixture, then into corn flakes, pressing corn flakes into chicken. Place chicken on foil lined baking sheet, spray lightly with cooking spray, and bake until cooked through, about 20-30 minutes.