Crispy Cornflake Chicken

For now, love yourself and enjoy this one ... 

Prepare a dinner that’s a hit with the whole family. Make Crispy Cornflake Chicken—plump and juicy meat covered in a super-crunchy coating made with ingredients you already have in your kitchen.

I have nothing against Colonel Sanders. His chicken has been the highlight of many a family picnic. But I don’t always have Col. Sanders money, and the amount of grease on my fingertips after we finish a bucket of chicken tells me it should be enjoyed in moderation.

That’s why I made it my life’s goal (at least, whenever I get a craving for those 11 herbs and spices) to develop a healthy recipe that satisfies my family’s craving for crispy chicken. I don’t use as many herbs and spices; I use something more ingenious: corn flakes.

Thanks to this cereal star, I can create a coating that crunches without the cholesterol. Make it and you’ll ‘C’ what I mean! It comes together in no time—it might even be quicker to make than it is to have fried chicken delivered!

Try this recipe and you’ll be convinced. Corn flakes… they’re not just for breakfast anymore.

Is Crispy Cornflake Chicken Healthy?

If you’ve just read my introduction, you’ll know that this dish is healthier than the fast-food equivalent. Most of the ingredients are whole and natural, save for the corn flakes and olive oil spray (though you can use regular olive oil if this is a concern). It’s also suitable for gluten-free, paleo (replace the corn flakes with crushed nuts like almonds or pecans or coconut flour, and use olive oil instead of a spray) and keto (replace the corn flakes with crushed pork rinds, almond flour, or coconut flour) diets.

Which Other Cereals Can I Use as a Coating?

So you’ve grabbed that box of corn flakes at dinnertime and now you’re wondering which other cereals can be used beyond the morning hours. Well, when it comes to coating your chicken, you’ve got options.

Bran Flakes: Similar to corn flakes but with a nutty finish to them and more of a crunch.

Rice Krispies: A gluten-free option that can be turned into a finer coating (if larger flakes on your chicken proves difficult to eat).

Chex: There are several varieties, though the plain rice version will suit this recipe nicely.

Cheerios: Another with many varieties. Plain, multigrain, or whole grain will serve our purpose.

Granola: Seeds and nuts can be transformed into a chicken coating with ease. A hearty and nutritious option.

INGREDIENTS

• 1 1/4 lb. chicken tenders (or boneless skinless chicken breasts cut into 1-inch strips)
• 1/2 cup low-fat milk
• 2 large eggs
• 4 cups cornflakes, unsweetened
• 1 tsp smoked paprika
• 1/4 tsp garlic powder
• 1/2 tsp sea salt
• 1/4 tsp freshly ground black pepper
• olive oil spray
• fresh parsley, finely chopped

INSTRUCTIONS

Prep

Get your oven hot and ready, and set up your coating station with whisked eggs and milk, plus seasoned cornflake crumbs.

Coat

Season the chicken, then dip and roll each piece in the milk mixture followed by the cornflake crumbs for that perfect crunchy coating.

Bake

Lay the chicken tenders out on your prepared baking sheet, give them a quick spray of oil, and pop them into the oven until they’re golden and irresistible.

Garnish

Give your baked chicken tenders a sprinkle of fresh parsley for a touch of green and a fresh flavor contrast, then dig in.

DEVOUR!

FAQs & Tips

Serving Suggestions

Given I developed this recipe as an alternative to fast-food fried chicken, I’m going to suggest sides that you may associate with the work of the Colonel. For a salad, go with my Apple Coleslaw, a sweet twist on the slaw you know. Want some spuds? Whip up a batch of Parmesan Potatoes (maybe even sprinkle some Parmesan on the chicken!). And one dish of comfort food deserves another, so make Vegan Mac and Cheese with Butternut Squash!

Print

Crispy Cornflake Chicken

Prepare a dinner that's a hit with the whole family. Make Crispy Cornflake Chicken—plump and juicy meat covered in a super-crunchy coating made with ingredients you already have in your kitchen.

Prep Time 20 minutes minutes

Cook Time 25 minutes minutes

Total Time 45 minutes minutes

Servings 6

Calories 205kcal

Author FoodFaithFitness

Ingredients

• 1 1/4 lb. chicken tenders or boneless skinless chicken breasts cut into 1-inch strips
• 1/2 cup low-fat milk
• 2 large eggs
• 4 cups cornflakes unsweetened
• 1 tsp smoked paprika
• 1/4 tsp garlic powder
• 1/2 tsp sea salt
• 1/4 tsp freshly ground black pepper
• olive oil spray
• fresh parsley finely chopped

Instructions

• Preheat your oven to 425°F. Line a baking sheet with parchment paper and lightly coat with olive oil spray to prevent sticking.
  
  
  
  
  
  
  
• In a shallow dish, whisk together the low-fat milk and eggs.
  
  
  
  
  
  
  
• In a food processor, pulse the cornflakes, smoked paprika, garlic powder, sea salt and black pepper until you have coarse crumbs. Transfer this mixture to a shallow dish.
  
  
  
  
  
  
  
• Lightly season the chicken tenders with additional salt and pepper. Dip each tender first into the milk and egg mixture (allow excess to drip off), then press into the cornflake mixture.
  
  
  
  
  
  
  
• Arrange the coated chicken tenders on the prepared baking sheet in a single layer. Ensure they do not touch.
  
  
  
  
  
  
  
• Spray the tops of the chicken tenders with a light coating of olive oil spray. It will give them a golden color.
  
  
  
  
  
  
  
• Bake for 25 minutes, until the chicken is cooked through and the coating is crispy and golden brown.
  
  
  
  
  
  
  
• Remove from the oven and let the chicken tenders rest for a few minutes. Sprinkle with finely chopped fresh parsley and serve.
  
  
  
  
  
  
  
• DEVOUR!

Nutrition

Calories: 205kcal | Carbohydrates: 17g | Protein: 24g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.02g | Cholesterol: 116mg | Sodium: 468mg | Potassium: 443mg | Fiber: 1g | Sugar: 3g | Vitamin A: 644IU | Vitamin C: 5mg | Calcium: 40mg | Iron: 6mg

The post Crispy Cornflake Chicken appeared first on Food Faith Fitness.

References:

Frequently Asked Questions

What are my top priorities when buying organic products

Look for USDA-certified organic labels. This seal signifies that the product meets specific USDA standards. On all packages, boxes and cartons, look for the USDA Organic seal.

When purchasing meat, ensure it is 100% organic. Cattle are ruminants. They eat the whole animal. Ruminant cattle have four stomach compartments: rumen, reticulum, omasum, and abomasum. Organic feeding must be done on all organs of the animal in order to get the cow labelled organic 100 percent.

Make sure you only buy chicken from chicken farms that are fed organically and have never been given antibiotics. Omnivore chickens can eat both plants as well as animals. Omnivorous chickens have a digestive system that includes a crop (proventriculus), gizzard and small intestine.

Buy only dairy products from cows that have been fed organically grown feed. Dairy cows have four stomach compartments, just like ruminants. The fourth stomach compartment is the udder.

To find out the percent of the feed the animals received when you purchase other types livestock, be sure to read the labels. For example, pork may be marked "95% organic" to indicate that 95 percent of the pork's feed is organic.

Which organic products are most in demand?

Organic food is the fastest-growing industry today. But even though we've come a long way from our roots, there is still much room for growth.

Organic products will be the future. Organic products are safer, more sustainable, and cheaper for consumers.

But they tend to be more expensive. We created the Organic Food Index. We wanted to determine which foods are the most popular among shoppers today and whether these trends are changing.

The results showed that organic food is increasing in popularity. Between 2011 and 2012 the number of Americans buying organic food increased nearly 50%.

The USDA reported that organic production rose by 10% in the last year. The U.S. now produces 9% of its agricultural output from organic food.

Organic food is growing in popularity but is still expensive. The Organic Trade Association (OTA) reports that organic food retail prices average almost double the price of conventional foods.

However, organic food is growing more quickly than any other part of the food market. If you look closely at the data, it will be apparent that organic food consumption has steadily increased since 2009.

According to OTA's data, organic products sold in supermarkets grew at 14% between 2010 - 2011.

This is because consumers are looking for healthier foods. Organic food sales have been increasing in all age groups.

Younger generations are choosing organic food more often than older generations. Millennials are twice as likely than baby boomers to buy organic foods. Young adults aged below 35 account for 25%.

What's the difference?

Organic food is made without chemical fertilizers or pesticides. Organic farming practices support soil health, water quality, and animal welfare.

Inorganic food is grown with pesticides and chemical fertilizers. Radiation can be used to destroy food, while genetically modified organisms are created by biological engineering.

"Natural" is sometimes used interchangeably in the context of "organic." But natural does not necessarily imply organic. Products labelled "natural", however, may contain synthetic chemicals.

Organic produce is often more nutritious than conventional produce, as the soil has fewer pesticides and harmful chemicals. Organic farmers also don't use synthetic fertilizers or hormones, pesticides, or antibiotics.

What is organic food?

Organic food is made without pesticides or artificial fertilizers. These chemicals can cause health problems in organic foods.

Organic food is produced naturally and without any harmful substances, such as chemical fertilizers or pesticides. These chemicals can harm humans and animals.

Inorganic foods are meats, fishes, eggs, buttermilk, cheese, yogurt and honey as well as vegetables, fruits and spices.

Organic refers the way an agricultural product grows. Organic farming uses natural methods to grow crops. Conventional farming uses pesticides and synthetic fertilizers.

U.S. Department of Agriculture guidelines must be followed when organic food is labeled. According to the National Organic Program Standards all organic food must be free of banned materials such as antibiotics growth hormones genetically modified organisms GMOs, and industrial solvents. Additionally, organic food must be raised without toxic chemicals, petroleum-based fertilizers, sewage sludges, or ionizing radiation.

Why should organic be my first choice?

Conventional agriculture has been linked to several health problems, including asthma, allergies, obesity, diabetes, cancer, birth defects, hormone imbalances, and other diseases. Healthy choices must be made when purchasing food.

The Environmental Working Group offers these tips:

Always purchase organic fruits, vegetables and other products whenever possible.

USDA organic labels for meat, poultry eggs, milk and cheese as well butter and honey are recommended.

Avoid processed foods labelled "natural"/ "no additives."

Be sure to read all ingredient labels. If an ingredient doesn't appear on the list, it could be added to the product during processing.

Frozen and canned meats should be preferred to fresh. Canned and frozen foods can often have lower nutritional content like high fructose syrup.

Statistics

• Nutrients like omega-3 fatty acids were up to 50 percent higher in organic meats and milk than in conventionally raised products.[3] (en.wikipedia.org)
• Brands participating in this challenge are committed to using 100 percent sustainable cotton by 2025.[5] (en.wikipedia.org)
• According to a study performed by consumerreports.org, organic products, compared to non-organic products, ranged anywhere from 13 percent cheaper to 303 percent more expensive. (en.wikipedia.org)
• As for organic meat, regulations require that animals be raised in living conditions that accommodate their natural behaviours (like the ability to graze on pasture), fed 100% organic feed and forage, and not administered antibiotics or hormones. (usda.gov)

External Links

[TAG54]

• Summary


• Clean Fifteen Conventional Produce (tm); With the Least Pesticides

[TAG57]

• PubMed Assessment of the micronutrient compositions of plant foods from conventional and organic agriculture methods.


• Comparison of the total phenolic and ascorbic acid content of freeze-dried and air-dried marionberry, strawberry, and corn grown using conventional, organic, and sustainable agricultural practices - PubMed

[TAG60]

• eCFR :: Home

[TAG62]

• OTA


• U.S. organic sales soared to a new high of nearly $62 billion in 2020

How To

What happens to the body when you switch over to organic products

Organic products do not contain synthetic fertilizers or hormones. They are derived from clean water and animals that have been free to roam. They are organic because they don't contain any additives or chemicals. This product is natural and does not contain any harmful substances.

The term "natural", refers only to how food was grown. It is usually used to describe foods that haven't been processed into their final form (e.g., fruits). Natural foods are usually fresher than processed foods, as they haven’t been exposed to heat, radiation, chemical preservatives, or other treatments. Some people don't believe that natural means healthy. Experts believe there is no difference in organic and conventional food. Both types are tested for safety as well as quality. Organic produce has less pesticide residues and pollutant than conventionally grown food.

Most grocery stores now carry organic meats and poultry. You can find organic meat, poultry, eggs, and seafood at your local market. Some companies only sell organic products, while others offer separate sections. USDA Certified Organic and Non-GMO Project Verified are some of the options.

These foods should be avoided by women who are pregnant or breast-feeding. Unborn babies and infants can be exposed to pesticides.

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