Oven Fried Chicken

This recipe is an old favorite of mine with a slight twist. It originates from the days when my mom was working with Weight Watchers. They would share recipes and she would bring them home for us to try. This was a real winner! Everyone in the family enjoyed this healthy option and mom didn’t spend hours prepping and cooking.

I updated this recipe to add a little extra flavor in the corn flake crumbs, using Mrs. Dash salt-free spices. You could use any spice mixture of your choosing.  On this particular evening, I used approx 1 tsp of each Mrs. Dash Spicy Jalapeno Seasoning Blend and Mrs. Dash Southwest Chipotle Seasoning Blend.


Makes ~4 servings

~1 lb (440g) Thin Chicken Breasts
3/4 c Corn Flake Crumbs*
4 Tbsp Buttermilk
1 + 1/2 tsp Lime Juice
1/4 tsp Dijon Mustard
Dash: Salt, Garlic Powder, White Pepper
To Taste: Mrs Dash or Other spices
Baking Spray


Pre-heat oven to 450°
Mix together in shallow dish: Buttermilk, lime juice, mustard, salt, garlic powder, & white pepper
Combine in another shallow dish: Corn Flake Crumbs & Mrs Dash or Other spices
Dip each chicken breast in wet mixture, then toss/coat in corn flake crumb mixture
Place on cast iron skillet or baking sheet
Lightly spray top side of each chicken breast with baking spray
Bake for 10-12 minutes
Flip chicken breasts & spray other side with baking spray
Bake for another 10-12 minutes


This dish is best eaten at the time it is made.
However, reheating in the oven helps retain the crispness of the outer crust.

Approximate Nutrition Info per serving:
Calories: 147
Total Fat: 3g
Total Carbohydrate: 8g
Protein: 22g

*Need 3/4 cup of corn flake crumbs to adequately coat the chicken. However, approximately 1/2 of that volume will be discarded. This is accounted for in the nutrition information

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