Ingredients

1 egg, beaten

3 Tbsp. skim milk

½ c. ground flaxseed

½ c. unsalted crackers, crushed

¼ tsp. black pepper

1 Tbsp. dried parsley flakes

1 tsp. paprika

1 tsp. chili powder

1 tsp. garlic powder

1 tsp. seasoned salt

2 lbs. boneless, skinless chicken breasts

Directions

Preheat oven to 350 F. In a small bowl, combine egg and milk. In a shallow container, combine ground flax, cracker crumbs, pepper, parsley, paprika, chili, garlic and seasoned salt. Dip chicken pieces into egg mixture; coat with crumb mixture. Place chicken on greased baking pan, making sure pieces do not touch. Drizzle pieces with melted butter.* Bake for 45 minutes or until chicken is tender and reaches an internal temperature of 165 F. Do not turn chicken pieces while baking.

*For a lower-fat version, omit the butter.

Makes eight servings.

Each serving has 190 calories, 5 grams (g) fat, 27 g protein and 8 g carbohydrate, 3 g fiber and 160 milligrams (mg) sodium.