For special diets, no fat, no salt, no sugar.

Skinless chicken breasts (or thighs only)
1/3 c. whole wheat flour
1/4 c. skim milk
2 egg whites, beaten lightly
1/2-1 tbsp. soy sauce (low sodium)
1 1/2 tsp. lemon juice
1 1/2 tsp. onion powder
1/2 tsp. garlic powder
Dash cayenne pepper (optional)
1 1/3 c. w. wheat bread crumbs, finely crushed
1 1/2 teaspoons onion powder (enough for 4 small breasts)

Make breading (1 1/3 cup crumbs and 1 1/2 tsp. onion powder).

Combine in medium size bowl: 1/3 cup flour, skim milk, egg whites, soy sauce, lemon juice, onion powder, garlic powder - stir well.

1. Chicken - remove skin and pieces of fat.

2. Coat each breast - dip in moist mixture and roll in crumbs - place in non-stick pan.

3. Cover with foil - bake at 375°F. for 35 minutes.

4. Remove foil - turn up heat to 425°F. Bake 15 to 20 minutes to crisp coating.

Makes 4 servings.