Servings: 4
You don't need oil or flour to prepare crispy, crunchy chicken.
Dietary fiber: 2 grams.

2 pounds skinless, boneless
2 tablespoons sesame seeds (optional)
chicken breasts
2 teaspoons creole seasoning
1 tablespoon Worcestershire sauce
2 cups Wheaties
3/4 cup low-fat buttermilk
1/2 teaspoon garlic powder

Preheat the oven to 350° F.

Wash chicken breasts and pat dry. Season chicken with Creole seasoning or if you prefer, salt and pepper. Set aside.

Pour Wheaties into a large plastic Ziploc bag. Close, removing air from the bag. Crush the Wheaties with a rolling pin, being careful not to make the coating too fine. Add the garlic powder and sesame seeds to the Wheaties and shake the bag to mix well.

In a shallow bowl, combine the buttermilk and Worcestershire sauce; mix and set aside.

Spray a large baking sheet with nonstick cooking spray. Set aside.

Pour the Wheaties mixture onto a large plate. Dip the chicken pieces first in the buttermilk; coat well on all sides. Then dredge the chicken in the Wheaties mixture.

Arrange the chicken pieces on the coated baking sheet. Spray the chicken lightly with nonstick cooking spray. Bake for 30 minutes or until golden brown.

Variations: Skinless bone-in chicken pieces can be substituted for the chicken breasts, if you like. If so the cooking time should be increased. Experiment with the family's favorite spices, perhaps dried rosemary, to coat the chicken. Or substitute low-fat milk mixed with one egg for the buttermilk as a coating.

Per Serving: 376 Calories; 9g Fat (22.2% calories from fat); 55g Protein; 17g Carbohydrate; 140mg Cholesterol; 423mg Sodium. Exchanges: 1 Grain (Starch); 7 Lean Meat; 0 Nonfat Milk; 1 Ú2 Fat; 0 Other Carbohydrates.