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"Fried" Chicken with Cucumber and Fennel Raita

Yield 4 servings (serving size: 1 chicken breast half and about 1/3 cup raita)
Coating the chicken with cooking spray helps the breadcrumbs adhere and creates a crisp crust.

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

Nutrition 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

How to Make It

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

  2. 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.

  3. 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.