1. Remove the skin and all visible fat from the chicken. (I used boneless skinless chicken breast halves.GS) Preheat the oven to 400 oF.
2. In a small nonstick skillet over medium heat, warm the margarine and garlic; cook until the margarine is melted and the garlic is fragrant. (I was out of garlic cloves -sob, sobso I used a good sprinkling of garlic powder. GS)
3. In a heavy-duty plastic bag, with a rolling pin, crush the corn flakes to form fine crumbs. In a medium-sized shallow bowl, combine the corn flake crumbs, Parmesan and peppers.
4. Brush the tops of the chicken breast halves with the garlic-margarine mixture. Sprinkle the corn flake crumbs evenly on the chicken and gently press the mixture into the chicken to make sure it sticks.
5. Place the chicken bone-side down on a nonstick baking pan and bake for 35 to 40 minutes or until the coating is golden brown and the chicken is cooked through.
Cooking Tips: Do-Ahead Steps: The coating mixture (step 3) can be combined in advance.
Serving size: 1 chicken breast half.
Each serving provides: -20ºC at, 3 proteins, half bread, 10 optional calories.
Nutrition Information: 224 calories, 28 g protein, 7 g fat, 10 g carbohydrate, 73 mg cholesterol, 263 mg sodium.
Team the chicken with a salad of curly endive and cherry tomatoes. Set out a fresh fruit platter for dessert: Try pineapple chunks, strawberries and slices of mango or peach.