Cheesy Chicken with mustard

1 cup flour 1 pinch salt 1 pinch pepper 4 egg whites, lightly beaten 1/2 cup milk 1 1/2 cups corn flakes 1 cup low-fat cheddar cheese 6 small boneless chicken[...]

3 tablespoons unsalted butter 3 tablespoons flour 1 teaspoon mustard powder 1/2 teaspoon kosher salt 1/2 teaspoon white pepper 3/4 cup low sodium chicken[...]

2 boneless skinless chicken breasts 4 red potatoes, sliced 4 tablespoons butter 3 tablespoons garlic , minced 1 -2 shallot , minced 4 tablespoons flour 1 cup[...]