Oven fried chicken

Ingredients

• 6  skinless, boneless chicken breast halves 
• 1 cup buttermilk
• nonstick cooking spray
• 1 1/4 cups crushed cornflakes
• 1 teaspoon garlic powder or dried minced garlic
• 1 teaspoon onion powder or dried minced onion
• 1 teaspoon paprika
• 1/2 teaspoon ground black pepper

Method

• In a large resealable plastic bag, combine chicken and buttermilk. 
• Seal bag and shake to coat chicken. 
• Marinate in the refrigerator for 2 to 6 hours, shaking occasionally.
• Preheat oven to 200°c. Line a baking sheet with foil; coat foil with nonstick cooking spray. 
• Drain chicken, discarding excess buttermilk.
• In another large resealable plastic bag, combine crushed cornflakes, garlic, onion, paprika, and pepper; seal bag.
• Shake well to combine. 
• Add chicken, one piece at a time, and shake the bag to coat the chicken well.
• Place chicken on the prepared baking sheet.
• Coat chicken with nonstick cooking spray. 
• Bake, uncovered, for 20 to 25 minutes or until chicken is no longer pink . 

Fruit and yogurt parfait

 Ingredients
Medium sized kiwifruits or apple -2
Plain low-fat yogur/curds-1 cup
Vanilla-1/2tsp
Wheat biscuits,bite sized-1/2 cup
Sugar free syrup-2tsp or splenda
Sliced almonds, toasted-1tbsp
Ground cinnamon -a dash

Method

Peel and chop fruit, reserving 2 wedges for garnish. Set aside.
Combine yogurt and vanilla.
Spoon half of the yogurt mixture into two parfait glasses or cups.
Top with half of the biscuits,chopped fruit,syrup, remaining yogurt mixture, and remaining biscuits.
Sprinkle with almonds and cinnamon.
Garnish each serving with a reserved fruit wedge.
Makes 2 servings.