Faux Fried Chicken

Sweet 'n' Spicy Crispy Chicken Recipe

Makes: 6 servings

Prep time: 15 minutes

Cook time: 35 minutes

Nonstick cooking spray

1/2 cup apricot preserves

2 tablespoons Dijon mustard

1 tablespoon Worcestershire sauce

1/2 teaspoon garlic powder

1/4 teaspoon hot pepper sauce

2 cups crushed cornflakes

2 teaspoons salt

1 teaspoon dried thyme

1/4 teaspoon black pepper

6 boneless, skinless chicken breasts (about 2 pounds)

1. Preheat the oven to 350 degrees. Lightly coat a 13-by-9-inch baking dish with cooking spray.
2. To make the glaze: Whisk together apricot preserves, mustard, Worcestershire sauce, garlic powder, and hot pepper sauce in a small bowl.
3. Mix together cornflakes, salt, thyme, and black pepper on a piece of waxed paper.
4. Brush chicken breasts with apricot glaze and coat in cornflake mixture. Arrange chicken in a single layer in prepared baking dish.
5. Bake chicken 35 minutes or until internal temperature registers 170 degrees on an instant-read thermometer.

Nutrition facts per serving: 343 calories, 34g protein, 43g carbohydrate, 4g total fat (1g saturated), 1g fiber

• For extra crunch, lightly spritz the coated chicken with nonstick cooking spray before baking.
• In a pinch, you can use low-fat buttermilk or Greek yogurt thinned with a little nonfat milk in place of the glaze.
• A thinner layer of cornflakes equals crispier chicken, so brush off any excess before baking.

Because you're using skinless breasts and baking instead of frying, you'll need the perfect coating for a crispy exterior. We use cornflakes in this recipe, but Rebecca Lang, the author of Quick-Fix Southern, says you can also dredge chicken in these ingredients:

• 2 1/2 cups crushed whole wheat melba toast
• 1 1/2 cups whole wheat flour + 1/4 cup sesame seeds
• 2 cups whole wheat panko
• 1 1/4 cups whole wheat flour + 1/2 cup unsweetened coconut flakes
• 2 cups whole wheat bread crumbs + 1/3 cup shredded sharp cheddar

Originally published in FITNESS magazine, July/August 2012.