"Fried" Chicken with Cucumber and Fennel Raita

recipe
Coating the chicken with cooking spray helps the breadcrumbs adhere and creates a crisp crust.

Yield:

4 servings (serving size: 1 chicken breast half and about 1/3 cup raita)

Recipe from

Cooking Light

Nutritional Information

Calories 213
Caloriesfromfat 26 %
Fat 6.1 g
Satfat 1.5 g
Monofat 3.3 g
Polyfat 0.7 g
Protein 30 g
Carbohydrate 7.9 g
Fiber 0.6 g
Cholesterol 70 mg
Iron 1.1 mg
Sodium 358 mg
Calcium 140 mg

Ingredients

1 cup plain fat-free yogurt
1/2 cup (1/2-inch) diced cucumber
1/2 cup (1/2-inch) diced fennel bulb
1 teaspoon finely chopped fresh mint
1/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
4 (6-ounce) skinless, boneless chicken breast halves
1/8 teaspoon salt
Cooking spray
1/3 cup Italian-seasoned breadcrumbs
1 tablespoon olive oil

Preparation

Combine first 6 ingredients in a medium bowl. Cover and chill.

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or rolling pin. Sprinkle chicken with 1/8 teaspoon salt; lightly coat both sides of chicken breast halves with cooking spray. Dredge in Italian-seasoned breadcrumbs.

Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 2 minutes on each side or until done. Serve with yogurt mixture.

Note:

Jean Kressy,

May 2003
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