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|Eating Healthy Basics||Content from Mayo Clinic||Healthy Recipes|
A healthy way to fry chicken
Prep time: 20 minutes
Preheat oven to 350°F.
Combine the egg white and evaporated milk in a bowl, and mix well. In a separate bowl, combine the bread crumbs and crushed oats, and mix well.
Coat the chicken breasts in flour, and shake off the excess. Dip the chicken breasts in the egg and milk mixture, and drain off the excess. Then dip the chicken breasts in the bread crumb mixture to coat, and shake off the excess. After all chicken breasts have been coated, discard any leftover breading mixture.
Heat oil in a large sauté pan. Stir fry the chicken over medium-high heat on one side until golden brown, about 2-3 minutes. Turn carefully, and pan fry the second side for an additional 2-3 minutes or until golden brown. Remove from the pan, and place on paper towels to soak up excess oil. Place on baking sheet, and finish cooking in a 350°F oven for about 5-8 minutes (to a minimum internal temperature of 165ºF).
For the salad, combine lemon juice and olive oil, and mix well to make a dressing. Toss the lettuce leaves and cherry tomatoes with the dressing, salt, and pepper.
Serve 1 cup salad with 1 piece of chicken.
Tip: Try serving with a side of oven-roasted potatoes.
Source: National Heart, Lung, and Blood Institute.