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Chex Chicken

Special Diet Recipe

Note: Isabella Gross of Nevada was invited to the White House because she won a national healthy recipe contest for creating this gluten-free recipe. (If you try this recipe, get a grownup's help because it requires using a knife, the stove, and the oven.)

Prep time: 50 minutes

What you need:

  • 1 cup gluten-free corn cereal, such as Chex
  • 1/4 cup gluten-free baked veggie chips (chili limon flavor works well)
  • 1/4 cup pecans
  • 1 teaspoon ground lemon pepper
  • 3 large egg whites
  • 8 ounces boneless, skinless chicken breast, halved
  • 1 medium yellow squash, cut into half moons
  • 1 medium zucchini, cut into half moons
  • 1/2 cup sliced carrots

Equipment and supplies:

  • Oven
  • Large bowl
  • Small bowl
  • Baking dish
  • Small saucepan
  • Knife

What to do:

  1. Preheat the oven to 350°F (176°C).
  2. In a large bowl, stir together the cereal, veggie chips, pecans, and lemon pepper. Smash and combine the cereal mixture.
  3. Place the egg whites in a small bowl.
  4. Working with 1 piece at a time, dip the chicken into the cereal mixture then dip it into the egg whites, then back into the cereal mixture, making sure all of the chicken is covered. Transfer the "breaded" chicken to a baking dish and repeat with the remaining chicken, cereal mixture, and egg whites.
  5. Bake the chicken until golden brown, about 30 minutes.
  6. While the chicken is baking, bring a small saucepan of water to a boil. Add the squash, zucchini, and carrots and simmer, lowering the heat if necessary, until tender, about 7 minutes. Serve the veggies with the chicken.

Nutritional analysis (per serving):

  • 540 calories
  • 37g protein
  • 20g fat
  • 2g sat. fat
  • 55g carbohydrate
  • 5g fiber
  • 65mg cholesterol
  • 710mg sodium
  • 5g sugars

Serves: 2

Serving size: 1/2 of the recipe

Note: Nutritional analysis may vary depending on ingredient brands used.

Reviewed by: Mary L. Gavin, MD

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