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Chicken-Chicken Ingredients
1-1/2 cup crisp rice cereal
1/4 cup dried minced onion
1 tsp salt
1/2 tsp ground red pepper
2 egg whites
1 tbsp water
20 oz. boneless, skinless chicken breast, trimmed of fat and cut into strips
Olive oil spray
Mustard Dip Ingredients
1 tbsp nonfat Greek yogurt
1 tbsp Dijon mustard
1 tsp Stevia or Splenda
Directions
Preheat oven to 350 degrees F.
Place cereal in a bag. Use a rolling pin or can to crush into small pieces. Be careful not to turn it into a powder.
Place crushed cereal in a large bowl and add onion, salt, and pepper. Mix well.
In a separate bowl, mix the egg whites and water, and stir well.
Pat the chicken dry with a paper towel.
Dip a piece of chicken into the egg whites and allow the excess to run off.
Dip chicken in the cereal mixture. Press down to help it stick. Coat thoroughly.
Place chicken on a baking sheet and lightly spray each piece with olive oil spray.
Bake at 350 degrees for 8-10 min. Flip the chicken and spray lightly. Bake another 8-10 min.
As chicken bakes, mix together Greek yogurt, mustard, and sweetener to make dipping sauce.