Oven-Fried Parmesan-Crusted Chicken

 Recipe
Make a low-fat version of fried chicken by dipping the chicken in a yogurt-mustard mixture and coating it in a mixture of whole wheat breadcrumbs and Parmesan cheese.

Yield:

Makes 4 servings (serving size: 2 pieces of chicken)

Recipe Time

Prep: 15 Minutes
Cook: 40 Minutes

Nutritional Information

Calories 470
Fat 10 g
Satfat 2 g
Monofat 3 g
Polyfat 2 g
Protein 53 g
Carbohydrate 42 g
Fiber 6 g
Cholesterol 119 mg
Iron 4 mg
Sodium 488 mg
Calcium 75 mg

Ingredients

4 slices whole-wheat bread
Cooking spray
2 tablespoons finely grated fresh Parmesan cheese
1/4 teaspoon sea salt
3/4 teaspoon freshly ground black pepper
3/4 teaspoon regular or smoked paprika
3/4 teaspoon garlic powder
1 cup plain 2% reduced-fat Greek yogurt
2 large egg whites, beaten
1 tablespoon Dijon mustard
2 skinless boneless chicken breast halves (1 pound), each halved crosswise
2 skinless boneless chicken thighs (about 1/3 pound)
2 small chicken drumsticks (about 1/2 pound), skinned
Lemon wedges and parsley for serving

Preparation

1. Preheat oven to 400°. Place bread in a food processor; pulse 10 times or until coarse crumbs form. Spread breadcrumbs in a single layer on a shallow baking pan lined with parchment paper. Bake in middle of oven until one shade darker (about 5 minutes), stirring once. Using parchment paper, pour breadcrumbs into a shallow bowl to cool. Reline baking pan with paper, and lightly coat paper with cooking spray; set aside to use for chicken. Once breadcrumbs are cool, add Parmesan, salt, pepper, paprika, and garlic powder.

2. Combine yogurt, egg whites, and mustard in a shallow bowl, whisking well; set aside.

3. Pat chicken dry. Dip chicken into yogurt mixture to coat, letting some excess drip off; coat both sides of chicken in breadcrumb mixture, patting to adhere.

4. Arrange coated chicken in a single layer on prepared baking pan; lightly coat tops of chicken with cooking spray. Bake in middle of oven until cooked through (35-40 minutes). Arrange on a platter with lemon wedges and parsley.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Lori Powell,

April 2011
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