Oven Fried Chicken : LearnYourLipids

½ cup skim milk
½ cup coconut water
2 tablespoons Worcestershire sauce
3 egg whites or equal amount of egg substitute
1-1 ½ cups whole wheat panko bread crumbs seasoned with 1 teaspoon paprika, 1 teaspoon garlic powder, 1 teaspoon onion powder and ½ teaspoon salt
2 lbs. boneless skinless chicken breasts (with the fat trimmed off)

Preheat oven to 400 degrees
Cut chicken into desired pieces (either strips, chunks or whole)
Create 3 dipping stations for the chicken in shallow dishes
Combine the milk and coconut water in one pan
Whisk the eggs and Worcestershire sauce in a separate pan
Place the panko bread crumb mixture in a large Ziploc bag
Add all the chicken into the milk station first and allow to sit for 10 minutes (can also let sit for longer in the fridge-But use within 24 hours)
After 10 minutes place the chicken in the egg mixture then dip into bag with crumbs, coating evenly
Place chicken on a parchment lined baking sheet/pan
Bake at 400 degrees for 16 minutes on one side then flip and bake an additional 12 minutes on the other side (baking times may vary slightly on the size of chicken pieces)

1 chicken breast (approximately 6 ounces cooked)

6 Servings

This entrée would pair well with a lower-to-nonfat item such as vegetables without fat.