Oven Fried Pounded Chicken

1. Preheat oven to 350f degrees.

2. Place the chicken breasts , one at a time into a plastic bag, pound with a kitchen hammer, smooth side, to about 1/4 inch thick.

3. Whisk together the egg and water in a medium bowl; Crush the cereal flakes and place on a plate.

4. Take the pounded chicken breasts and submerge in egg mixture, press into cereal flakes, then submerge again in egg misture; place on veggie sprayed rack of oven roaster, repeat with second breast.

5. Bake for approximately 25 to 30 minutes or until juices run clear.

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Nutrient	Quantity
Total fats	6.045 g
Protein	12.5362 g
Carbohydrates	50.155 g
Energy	274.8737 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0773 g
Water	55.0961 g
Aspartic acid	0.7019 g
Calcium, Ca	59.6529 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0093 g
Lutein + zeaxanthin	344.1105 g
Fiber, total dietary	11.265 g
Fatty acids, total trans-polyenoic 20:3 n-6	0.011 g
Fatty acids, total saturated 22:0	0.0024 g
Carotene, beta	3.5825 g
Niacin	10.0764 mg
Vitamin A, RAE	529.5552 g
Fatty acids, total trans-polyenoic	0.006 g
Arginine	0.464 g
Riboflavin	1.0717 mg
Fatty acids, total trans-polyenoic 22:4	0.0065 g
Tocopherol, beta	0.005 mg
Fatty acids, total polyunsaturated 15:0	0.004 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0191 g
Fatty acids, total saturated 20:1	0.0153 g
Glutamic acid	0.9013 g
Sodium, Na	396.3412 mg
Fatty acids, total saturated 16:1 undifferentiated	0.1039 g
Total lipid (fat)	6.045 g
Manganese, Mn	0.1025 mg
Fructose	0.0061 g
Proline	0.2851 g
Fatty acids, total saturated 16:0	1.338 g
Fatty acids, total polyunsaturated 16:1 t	0.0015 g
Fatty acids, total saturated 8:0	0.0026 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.7655 g
Sucrose	0.0319 g
Choline, total	168.1112 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.006 g
Fatty acids, total polyunsaturated 18:1 t	0.0115 g
Sugars, total	11.3864 g
Serine	0.4957 g
Fatty acids, total saturated 10:0	0.0032 g
Fatty acids, total saturated 18:0	0.4216 g
Fatty acids, total saturated 20:4 undifferentiated	0.0952 g
Vitamin B-6	1.1323 mg
Selenium, Se	47.2486 g
Ash	3.0811 g
Vitamin D	120.8 IU
Fatty acids, total saturated 18:1 undifferentiated	1.8836 g
Pantothenic acid	0.786 mg
Phenylalanine	0.3507 g
Copper, Cu	0.3529 mg
Betaine	0.2958 mg
Thiamin	0.8073 mg
Retinol	528.8 g
Methionine	0.1923 g
Iron, Fe	17.8184 mg
Carbohydrate, by difference	50.155 g
Phosphorus, P	375.7255 mg
Folate, total	424.5262 g
Dihydrophylloquinone	0.05 g
Tocopherol, gamma	0.2877 mg
Fatty acids, total saturated 4:0	0.002 g
Lycopene	0.115 g
Alanine	0.3785 g
Cholesterol	186 mg
Valine	0.4424 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0124 g
Fatty acids, total saturated 18:2 undifferentiated	1.4503 g
Glycine	0.2266 g
Carotene, alpha	0.069 g
Glucose (dextrose)	0.1875 g
Fatty acids, total saturated 14:0	0.0187 g
Zinc, Zn	3.6981 mg
Isoleucine	0.344 g
Tocopherol, delta	0.03 mg
Fatty acids, total saturated 12:0	0.0011 g
Fatty acids, total polyunsaturated	1.684 g
Fatty acids, total saturated 14:1	0.0036 g
Tocotrienol, gamma	0.005 mg
Fatty acids, total polyunsaturated 17:1	0.006 g
Leucine	0.5601 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.006 g
Tocotrienol, alpha	0.0349 mg
Vitamin A, IU	1773.1452 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0035 g
Folate, DFE	696.3262 g
Tryptophan	0.0857 g
Vitamin C, total ascorbic acid	0.0186 mg
Phytosterols	0.653 mg
Folic acid	388.8 g
Fatty acids, total polyunsaturated 16:1 c	0.099 g
Galactose	0.0009 g
Fatty acids, total polyunsaturated 18:1 c	1.6993 g
Fatty acids, total saturated 20:0	0.0015 g
Fatty acids, total saturated 6:0	0.0001 g
Tyrosine	0.2592 g
Vitamin B-12	3.445 g
Vitamin K (phylloquinone)	1.9375 g
Fatty acids, total saturated	1.8149 g
Histidine	0.1595 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.006 g
Vitamin B-12, added	3 g
Fatty acids, total monounsaturated	2.015 g
Threonine	0.2852 g
Folate, food	35.7262 g
Fatty acids, total polyunsaturated 17:0	0.011 g
Vitamin D (D2 + D3)	2.98 g
Fatty acids, total trans-polyenoic 20:3 n-3	0.0005 g
Cryptoxanthin, beta	4.6438 g
Vitamin D3 (cholecalciferol)	2.98 g
Vitamin E (alpha-tocopherol)	1.0034 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.029 g
Fatty acids, total trans	0.019 g
Fatty acids, total trans-monoenoic	0.013 g
Magnesium, Mg	145.8729 mg
Lysine	0.4693 g
Potassium, K	414.9332 mg
Fatty acids, total polyunsaturated 24:1 c	0.0001 g
Cystine	0.1407 g
Fluoride, F	0.7466 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0.25 teaspoon	0	0	0
Garlic powder	0.5 teaspoon	5.1305	1.1273	0.0113
Egg	1	71.5	0.36	4.755
Water	1 tablespoon	0	0	0
Pepper	0.25 teaspoon	1.4432	0.3677	0.0187
chicken breast half	2 boneless	0	0	0
vegetable oil cooking spray	0	0	0	0
cereal flake	1.5 cups	196.8	48.3	1.26