The key to this crunchy, munchy miracle is an oven-frying technique that uses only a misting of oil to get a perfect golden crunch. Each serving is only 143 calories and 1 gram of fat.

Olive oil cooking spray

2 large egg whites

2 tablespoons Dijon mustard

1/2 teaspoon salt

2 cups Panko (Japanese-style) breadcrumbs

1 1/2 pounds of boneless, skinless chicken breast, cut into 1-inch cubes

Heat the oven to 450 degrees. Coat a large baking sheet with cooking spray.

In a medium bowl, whisk together the egg whites, mustard and salt. In a shallow bowl or pie plate, spread the panko.

Add the chicken pieces to the egg white mixture and toss to coat. A few pieces at a time, transfer the chicken to the breadcrumbs and toss to thoroughly coat.

Transfer the breaded chicken pieces to the prepared baking sheet, arranging them close together but not touching. When all of the chicken is on the baking sheet, spritz them lightly with cooking spray.

Bake for 15 minutes, then use a spatula or tongs to flip the chicken pieces. Continue baking until golden brown and no longer pink at the center, another 5 to 10 minutes. Serve hot. Serves 8.