Crunchy chicken nuggets: Homemade and healthier

This dish, straight from the pages of my last book, So What Can I Eat?! (Wiley, 2006), is one of my family's favorites. Over the years I have played with the ingredients and the following combination of ingredients is always a winner in my home.

Total preparation and cooking time: 30 minutes. Makes 4 servings.

1 pound chicken breast, skinless and boneless
2 cups corn flakes cereal
1/2 cup breadcrumbs
1/4 cup parmesan cheese
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
4 egg whites
1 tablespoon olive oil
non-stick cooking spray

Preheat oven to 350 degrees F. Use non-stick cooking spray to coat a non-stick baking sheet and set aside. Divide chicken breast into eight even pieces. Pour corn flakes, breadcrumbs, parmesan cheese, garlic powder and onion powder into a large plastic bag. Seal the bag, removing most of the air, and mash until fine. Pour the mixture onto a large plate. Beat egg whites and olive oil in a medium bowl. Dip chicken into the egg and olive oil mixture and then into the cornflake mixture, coating the entire piece. Place coated chicken onto baking sheet. Bake for 8 to 10 minutes. Serve.
Cook's tip: This chicken goes well with roasted red potatoes and a green vegetable. It can also be served cold and sliced to top salad greens. To make this into a flavorful appetizer, you can cut the chicken into bite-size pieces, and add 1/2 cup finely chopped raw cashews to the corn flake and breadcrumb mixture.

Nutrition information per serving:
Calories 310
Fat 9 g
Saturated fat 2 g
Cholesterol 70 mg
Sodium 410 mg
Carbohydrate 23 g
Fiber 1 g
Protein 35 g