Low-Fat
Oven-Fried Chicken
Serves:
3 to 6 portions
Ingredients:
1 cup Low-fat Yogurt (plain0
1 tspn. Paprika
1 tspn. Dried Thyme
1/2 tspn. Salt
1/4 tspn. Cayenne Pepper
1 clove Garlic (minced)
6 Chicken Breast (skinless halves or 6 skinless chicken thighs
(1-3/4 to 2 pounds)
1 cup seasoned bread crumbs
1 tbls. Margarine (melted)
Procedure:
1. Preheat the oven to 400 degrees F.
2.
Combine the yogurt, paprika, thyme, salt, pepper, and garlic in
a large bowl; mix well. Coat the chicken with the mixture. (The
chicken may be covered and refrigerated overnight or baked immediately.)
3.
Prepare a shallow roasting pan or jelly roll pan with a nonstick
pan spray. Combine the bread crumbs and margarine in a shallow
dish. Coat the chicken with the crumbs; place in the pan.
4.
Bake breasts for 25 minutes, thighs for 30 to 35 minutes, or until
tender.
Health
Notes:
Calories: 240
Protein: 26 g
Sodium: 721 mg
Cholesterol: 69 mg
Fat: 8 g
Carbohydrates: 16 g
Exchanges: 1 Starch, 3 Lean Meat
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