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Parmesan Crispy Chicken

One of our favorite chicken meals is this proven recipe I found in the magazine; Diabetes Meals Made Easy! I have adapted their recipe in several different ways, but this one is perfect and so easy to make.  I like to make a bunch ahead of time and my girls enjoy bringing this to school for lunch.  One thing is that this is really a great recipe if you are watching your weight, but want a crunchy texture like a deep fried, unhealthy version.  Enjoy!


  • Nonstick cooking spray
  • 1/4 cup egg whites, lightly beaten
  • 2 tablespoons water
  • 1/2 clove minced garlic
  • 1 cup bran cereal flakes, crushed up (or we use bread crumbs)
  • 1/4 cup grated Parmesan cheese
  • 1 teaspoon dried Italian seasoning
  • 1.5 pounds chicken breast tenderloins


  1. Preheat oven to 425 degrees.
  2. Line a 15x10x1-inch pan with foil; lightly coat foil with cooking spray.  Set aside.
  3. In a dish combine the egg, water, and garlic.  In another dish mix the crushed bran flakes (bread crumbs), Parmesan, and Italian seasoning.
  4. Dip chicken pieces, one at a time, in a egg mixture, turning to coat evenly and allowing excess to drip off. Dip pieces in cereal mixture, turning to coat.  Place pieces in a single layer in the pan.
  5. Coat tops of pieces with cooking spray. I like to add a bit more Parmesan at this stage!
  6. Bake for 15 to 20 minutes or until chicken is no longer pink (170 degrees).

We like to serve this up with a bit of whole wheat pasta.  You will be going back to this recipe over and over again, guaranteed!

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