The Honorable Jim Edgar

Former Governor of Illinois

Specialty Recipe

Oven Fried Chicken

Ingredients

2 skinless chicken breasts

1 cup skim milk

2 egg whites

1 Tablespoon fresh parsley

1 teaspoon tarragon

1 clove garlic (minced)

2 teaspoons Worcestershire sauce

Dash of ground pepper

1/3 cup plain non-fat yogurt

1/4 cup corn flakes (crushed)

2 Tablespoons corn meal

Soak chicken breasts in skim milk. Mix egg whites, parsley, tarragon, garlic, Worcestershire sauce, pepper, and yogurt. Remove chicken from skim milk and brush with yogurt mixture. Roll chicken in crushed corn flakes and dust with corn meal. Place on baking dish sprayed with non-stick spray. Bake in 375-degree oven for 45 to 55 minutes.

Serve with Peppery Chicken Pan Gravy

*Approximate composition per serving:
168 calories  6g fat  68mg cholesterol  137mg sodium

Recipe approved by a Cardiovascular Dietician

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