"Fried" Chicken with Cucumber and Fennel Raita

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

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Nutritional Information

Amount per serving
  • Calories: 213
  • Calories from fat: 26%
  • Fat: 6.1g
  • Saturated fat: 1.5g
  • Monounsaturated fat: 3.3g
  • Polyunsaturated fat: 0.7g
  • Protein: 30g
  • Carbohydrate: 7.9g
  • Fiber: 0.6g
  • Cholesterol: 70mg
  • Iron: 1.1mg
  • Sodium: 358mg
  • Calcium: 140mg

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

  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.
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