Oven-Fried Parmesan-Crusted Chicken

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 from Health

Recipe Time

Cook Time:
Prep Time:

Nutritional Information

Amount per serving
  • Calories: 470
  • Fat: 10g
  • Saturated fat: 2g
  • Monounsaturated fat: 3g
  • Polyunsaturated fat: 2g
  • Protein: 53g
  • Carbohydrate: 42g
  • Fiber: 6g
  • Cholesterol: 119mg
  • Iron: 4mg
  • Sodium: 488mg
  • Calcium: 75mg

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. 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. 2. Combine yogurt, egg whites, and mustard in a shallow bowl, whisking well; set aside.
  3. 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. 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.

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