Canola cooking oil spray
2 tsp canola oil
1/4 tsp salt
1/8 t. ground black pepper
Pinch cayenne pepper
1 cup rolled oats (not quick)
1 large egg white
1 large or 2 small boneless skinless chicken breasts (12 oz)
1/2 cup honey mustard
Place the oven rack in the center of the oven. Preheat oven to 450 degrees. Coat a baking sheet with cooking spray and set aside.
In a medium bowl, whisk together the oil, salt, pepper and cayenne. Place the rolled oats in a blender and process until they are coarsely ground. Add the oats to the oil mixture and mix it in with your fingers until the oil is well distributed. Transfer to a flat plate. In another bowl, whisk the egg white until foamy.
Cut the chicken lengthwise into 8 half‐inch strips. Dip the chicken into the egg white, then roll it in the oat mixture, pressing with your fingers to help it adhere. Arrange the coated chicken slices on the prepared cooking sheet. Coat them with spray.
Bake until the chicken is tender when pierced with a fork and the coating is golden brown, about 15 minutes. Cool for 5 minutes on sheet. Serve with Honey Mustard.
Serves 4. Per serving: 281 calories, 8 grams fat, 26 grams protein.
*From American Institute for Cancer Research