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6 servings
Meal Type:
Main Dishes
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Baked Crunchy Chicken

A nice combination of tasty herbs and spices that my family liked a lot.



  1. Preheat oven to 400 °F (200 °C). Spray a baking sheet with vegetable spray.
  2. In a food processor, combine bran flakes, parsley, parmesan cheese, garlic, basil, chili powder, and pepper; process into fine crumbs. Set aside.
  3. In a bowl, whisk together egg and milk.
  4. Dip each chicken tender into egg mixture, then roll in crumbs; place on prepared baking sheet.
  5. Bake in oven, turning halfway, for about 20 minutes, or until browned and chicken is cooked through.
85 members have added this recipe to their cookbook.

Average Member Rating

for Abs Diet :

Average FatSecret member ranking


Can I Have These Foods

on Abs Diet :
Food Group Avg Member Opinion 
Chicken and Poultry Products
Breakfast Cereals
Eggs and Egg Substitutes
Spices and Herbs
Vegetables and Vegetable Products
food groups ordered by calorie contribution to recipe.

unsuitable due to bran flakes [chromium] and black pepper.
15 Jul 07 by member: xoloriib
I left out the cheese, and substituted rosemary for the chili powder and this was quite yummy!
04 Nov 07 by member: Loki
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Nutrition summary:

There are 401 calories in 1 serving of Baked Crunchy Chicken.
Calorie break-down: 14% fat, 9% carbs, 76% protein.

Nutrition Facts
Serving Size: 1 serving
Amount Per Serving
Calories from Fat 56
Calories 401
% Daily Values*
Total Fat 6.24g 10%
  Saturated Fat 1.945g 10%
  Polyunsaturated Fat 1.215g  
  Monounsaturated Fat 1.727g  
Cholesterol 240mg 80%
Sodium 336mg 14%
Potassium 881mg  
Total Carbohydrate 9.02g 3%
  Dietary Fiber 2g 8%
  Sugars 2.31g  
Protein 73.86g  
Vitamin A 68% Vitamin C 42%
Calcium 55% Iron 179%
of RDI*
(401 calories)
20% of RDI
Calorie Breakdown:
Carbohydrate (10%)
Fat (14%)
Protein (76%)
* Based on a RDI of 2000 calories

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9 other members have added this recipe to their cookbook for Abs Diet.