Family Recipe – Corn Flake Oven-Fried Chicken

Awesome pic of Corn Flake Overn Baked Chicken

Corn Flake Oven-Baked Chicken - photo courtesy of

This is a classic recipe that has been around for years, but it’s a really good one and it’s healthier (way lower fat) than your standard fried chicken recipe, and with great crunch.   I tweaked the recipe a bit (took it beyond salt and pepper for seasoning and it is a definite winner.  I also tweaked the original recipe by not drizzling the top of the chicken with melted butter or margarine as that would screw up the whole “reduced fat” angle.

If your family loves fried chicken, but you’d like to cut down the fat, give this one a shot.


1.25 lbs boneless skinless chicken breasts, halved length-wise (to make a thin cutlet)
1 cup whole wheat flour
1 cup non-fat or low-fat milk
1 egg
3 cups crushed corn flakes
1 TBL Seasoned salt of your choice
Frank’s Red Hot Sauce (to taste)

The Process:

Preheat oven to 350 degrees

Prepare chicken breasts by removing visible fat and slicing length-wise to form a thin cutlet

Prepare batter by mixing milk and egg together and beating until combined, then stir in flour to form a thick batter.
Add Frank’s Red Hot sauce and 1/2 TBL seasoned salt to batter and mix to integrate

Prepare corn flakes by placing in a ziplock bag and crushing with a rolling pin.  You want some texture here so don’t crush too fine.
Add 1/2 TBL of seasoned salt and mix with a fork

Place batter and crushed corn flakes in shallow bowls

Spray a cookie sheet with pan spray

Dip chicken pieces first in the batter, allowing the excess batter to drip off into the batter bowl, then place the battered  chicken piece into the crushed corn flakes.   I then shake the bowl a bit to get best coverage and press the chicken pieces in lightly to make sure they are coated.  Flip and repeat.

Place the crusted chicken pieces on the cookie sheet.

Bake at 350 for about 25-30 minutes until the chicken reached the proper internal temperature.   NOTE: if you don’t split the chicken breasts, your cooking time will be longer.

The resulting chicken will resemble KFC’s “Extra Crispy” chicken with a really awesome crunchy crust with some serious flake to it.   I serve it with reduced fat “Grand’s” biscuits, mashed potatoes with carrots and gravy (optional)

Easy healthy pasta recipe

I’m ways looking for quick and easy recipes that the kids will eat and that I can feel good about cooking for them. Last week I found myself with a stash of veggies, some Turkey Italian Sausage, and some Barilla Plus Penne Rigatte pasta. Here’s what I came up with:

3-4 links Turkey Italian Sausage
1 TBL extra virgin olive oil
2 red peppers – chopped
2 yellow peppers – chopped
1 medium or large yellow onion – chopped
1 jar prepared pasta sauce (or homemade if you make your own)
1 clove garlic – crushed and thinly sliced
1 splash of Italian red wine for deglazing (Sangiovese is the bomb in this)
1 box Barilla Plus Penne Rigatte pasta
Red pepper flakes to taste
Salt to taste

Remove italian sausage from casing and brown in the olive oil
Add garlic, onion, red and yellow peppers and pepper flakes- saute for 3-5 minutes
Deglaze the pan with wine – making sure to scrape up the “brown bits” with a wooden spoon
Add pasta sauce to veggie/sausage blend
Check seasoning and add sale or red pepper flakes as needed
Reduce heat to simmer

Prepare pasta per instructions in the box
Drain pasta
Add sauce/veggie/sausage blend to pasta and stir well

Serve with a green salad and crusty Italian bread