• Oven-Fried Chicken with Summer Squash
Oven-Fried Chicken with Summer Squash
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  • 185
  • 6

Oven-Fried Chicken with Summer Squash

This dish is a great way to bring the family to the table.​

Nonstick cooking spray 

1 cup finely crushed cornflakes 

¼ teaspoon salt 

½ teaspoon ground black pepper 

1 teaspoon onion powder 

1 teaspoon garlic powder 

½ cup evaporated skim milk 

1 pound chicken breasts, skin removed and cut into 6 pieces 

½ tablespoon vegetable oil 

1 clove garlic, finely chopped 

2 medium zucchinis, cut into short strips 

3 medium yellow squash, cut into short strips 

1 teaspoon dried oregano 

  1. ​Place an oven rack in the middle of the oven. Preheat oven to 350˚F. 
  2. In a small bowl, combine cornflakes, salt, ground black pepper, onion powder, and garlic powder. 
  3. Place evaporated milk in separate bowl. Dip chicken pieces in milk and roll in crushed cornflake mixture, lightly coating both sides. 
  4. Spray a roasting pan with nonstick cooking spray and arrange chicken pieces on the pan in a single layer. Bake for 30 minutes. 
  5. While the chicken is baking, heat oil in a medium skillet over medium high meat. 
  6. Saute garlic in oil for about 3 minutes. Add zucchini, yellow squash, and oregano; continue to cook until tender, about 5 to 7 minutes. 
  7. Serve each piece of chicken with 1 cup zucchini and yellow squash mixture.

​Calories 185 
Total Fat 4 g 
Saturated Fat 1 g 
Trans Fat 0 g 
Cholesterol 46 mg 
Sodium 202 mg 
Total Carbohydrate 17 g 
Dietary Fiber 3 g 
Protein 21 g