4 boneless skinless chicken breasts (4 ounces each)

4 small skinless chicken drumsticks (about 2 1/2 ounces each)

3 tablespoons all-purpose flour

1/2 teaspoon poultry seasoning

1/4 teaspoon garlic salt

1/4 teaspoon black pepper

1 1/2 cups cornflakes, crushed

1 tablespoon dried parsley flakes

1 egg white

1 tablespoon water

Nonstick cooking spray

1. Preheat oven to 375. Rinse chicken. Pat dry with paper towels. Trim off any fat.

2. Combine flour, poultry seasoning, garlic salt and pepper in large resealable food storage bag. Combine cornflake crumbs and parsley in shallow bowl. Whisk together egg white and water in small bowl.

3. Add chicken to flour mixture, one or two pieces at a time. Seal bag; shake until chicken is well coated. Remove chicken from bag, shaking off excess flour. Dip into egg white mixture, coating all sides. Roll in crumb mixture. Place in shallow baking pan. Repeat with remaining chicken, flour mixture, egg white mixture and crumb mixture.

4. Lightly spray chicken pieces with cooking spray. Bake breast pieces 18 to 20 minutes or until no longer pink in center. Bake drumsticks about 25 minutes or until juices run clear.

Nutrients per serving: 1 chicken breast and 1 drumstick

Calories: 314, Calories from fat: 17%, Total Fat: 6g, Saturated Fat: 2g, Cholesterol: 170mg, Sodium: 278mg, Carbohydrate: 13g, Fiber: 1g, Protein: 50g