Rinse the chicken under cold water to remove the excess fat and drain in a colander. Mix the fat-free milk, eggs, onion and Tabasco sauce in a bowl. Place the chicken in a large sealable plastic bag. Pour the milk mixture over the chicken and seal tightly. Turn to coat. Marinate in the refrigerator for 6 hours or overnight, turning occasionally; drain.
Mix the cereal and Cajun seasoning in a shallow dish. Roll the chicken in the cereal mixture several times or until completely coated. Arrange the chicken in a single layer in a shallow baking dish sprayed lightly with butter-flavor non stick cooking spray. Spray the top of the chicken lightly with butter-flavor nonstick cooking spray. Bake at 375 degrees for 50 minutes or until the chicken is cooked through, brown and crispy.
Yield: 6 servings Serving size: 1/6 of recipe
Nutrients Per Serving:
Cal 337; Prot 33 g; Carbo 28g; T Fat 9 g; (Saturated Fat 3 g); Chol 180 mg; Fiber 1 g; Sod 421 mg; Nutritional profile includes the entire amount of the milk mixture.