Oven-Fried Parmesan Chicken
Bread crumbs and Parmesan cheese give chicken a crispy, savory coating.
You save 155 calories and 11 grams of fat with this recipe as compared
to 1 fried chicken breast.
4 boneless skinless chicken breast halves
1 cup nonfat plain yogurt
3/4 cup plain bread crumbs
4 Tbsp. Parmesan cheese
2 Tbsp. all-purpose flour
1 tsp. paprika
Pinch of cayenne pepper
Place chicken breast halves in yogurt and refrigerate while getting
the rest of the items ready. Mix the rest of the ingredients together
in a medium-sized mixing bowl. Preheat oven to 425º. Lightly spray a
cookie tray with vegetable cooking oil.
Coat each piece of chicken well with yogurt and dredge in crumb mixture,
pressing down well on both sides and turning over several times to get a
thick coat of crumbs. Place chicken on tray and lightly spray the top with
vegetable cooking oil spray. Bake breasts for 15-20 minutes or until chicken
is fork tender and juices run clear.
Serves 4. Each serving (1/2 breast): 280 calories, 6 g fat, 2 g saturated fat,
75 mg cholesterol, 420 mg sodium, 22 g carbohydrate, 1 g fiber, 34 g protein.
Diabetic exchange: 1-1/2 bread, 3 meat.
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