Recipe of the Month - March 2011
Low-Fat Oven Fried Chicken
Love the taste of fried chicken but hate the excess calories and fat? Here’s a solution that’s sure to please. Spicy yogurt sauce adds both flavor and practicality, acting as a base for the seasoned bread crumbs to keep the chicken moist during baking.
Makes 6 servings
- 1 cup plain low-fat yogurt
- 1 teaspoon paprika
- 1 teaspoon dried thyme
- ½ teaspoon salt
- ¼ teaspoon cayenne pepper
- 1 clove garlic, minced
- 6 skinless chicken breast halves
- 1 cup seasoned bread crumbs
- 1 tablespoon margarine, melted
- Preheat the oven to 400°F.
- 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).
- Prepare a shallow roasting pan or jelly roll pan with nonstick pan spray. Combine the bread crumbs and margarine in a shallow dish. Coat the chicken with the crumbs; place in the pan.
- Bake chicken for 25 minutes, or until tender.
Serving size: 1 breast half
Nutrition Facts per Serving:
Calories - 240, Fat – 8 g, Saturated fat – 2 g, Sodium – 721 mg, Fiber – 1 g, Protein – 26 g
From The New Family Cookbook for People with Diabetes by The American Diabetes Association and The American Dietetic Association. Copyright © 1999, 2007 by The American Diabetes Association and The American Dietetic Association. Reprinted by permission of Simon & Schuster, Inc. for National Nutrition Month 2011.
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