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Recipes
Shopping list
Ingredients
- Nonstick aluminum foil
- ¼ cup egg substitute (or 1 egg, beaten)
- 1 ½ cups french-fried onions, finely crushed
- 1 ¾ lb boneless, skinless chicken breasts
- ½ cup buffalo wing sauce
- ¾ cup plain nonfat Greek yogurt
- ¼ cup presliced green onions
Steps
- Preheat oven to 400°F. Line baking sheet with foil. Place egg in shallow bowl; crush fried onions and place in second bowl. Dip chicken into egg (allowing excess to drip off), then dip into crushed fried onions, pressing with fingertips to evenly coat. Arrange chicken on baking sheet (wash hands); bake 12 minutes.
- Turn chicken over; bake 10–12 more minutes and until chicken is 165°F and breading is well browned.
- Combine buffalo sauce with yogurt, then stir in green onions. Slice chicken. Serve chicken with sauce.
Amount per ¼ recipe serving: Calories 410, Total Fat 17g, Sat Fat 1.5g, Trans Fat 0g, Chol 110mg, Sodium 1180mg, Total Carb 14g, Fiber 0g, Sugars 2g, Protein 50g, Calc 6%, Vitamin A 10%, Vitamin C 2%, Iron 15%