Cooking With Kids

	Cheesy Chicken Crunchers

	Makes 4-6 servings Prep time: 30 minutes Cook time: 25 minutes Ingredients: 1 cup all-purpose flour salt pepper 4 egg whites 1/2 cup 2% reduced fat milk 1 1/2 cups cornflakes 1 cup (4 ounces) reduced fat, shredded Cheddar cheese 6 chicken breast filets; cut into strips Non-stick cooking spray Preparation: 1. Preheat oven to 375˚ F. 2. Set up three bowls with the following: 1) flour mixed with a pinch of salt and pepper; 2) an egg-wash, made by beating the eggs and milk together; 3) cornflakes mixed with cheese. 3. Coat a 13 x 9-inch baking pan with non-stick cooking spray. 4. Dip chicken pieces in flour, then into the egg-wash, then roll in the cheesy-flakes mixture, coating the entire piece of chicken and place on the baking pan. 5. Discard any unused cornflake mixture after coating chicken. 6. Bake for 25 minutes, turning halfway through to ensure even browning. 7. Serve with ketchup or BBQ sauce if desired. Nutrition Facts: Calories: 320 Total Fat: 8 g Saturated Fat: 4 g Cholesterol: 90 mg Sodium: 320 mg Calcium: 20% Daily Value per serving for people 6-12 years old Protein: 37g Carbohydrates: 24 g Dietary Fiber: 1 g Nutrition Notes: Some people think healthy meals are hard to come by. But that’s not the case at all. By thinking ahead, you can help your family make healthy meals and snacks to freeze. Then they’ll be ready to go when you need them. These chicken crunchers are perfect to make ahead and eat later as a meal or snack. This recipe contains flour and corn flakes from the grain group, reduced fat milk and Cheddar cheese from the dairy group and chicken from the protein group - 3 of the five basic food groups. Add a glass of lowfat or fat free milk to the meal and you have met half of your daily requirement for calcium from dairy foods.