Chicken: 7.7 pt. Ovenfried Chicken
Source of Recipe
reader's digest (posted to recipecircus by Filus)
List of Ingredients
1 chicken (2 1/2 to 3 pounds), cut into serving pieces and skinned
1/2 cup plain low-fat yogurt
3 cloves garlic
1 teaspoon each dried thyme and marjoram, crumbled
2 cups very fine whole wheat bread crumbs (4 slices)
1/4 cup minced parsley
3 tablespoons grated parmesan cheese
1 tablespoon unsalted margarine Recipe
Pat the chicken pieces dry. In a medium size bowl, combine the yogurt, garlic, thyme and marjoram; set aside. In a 9-inch pie pan, toss the bread crumbs with the parsley and cheese and set aside.
Dip the chicken first into the yogurt mixture, using a spoon to coat each piece completely, then roll in the crumb mixture. Place the pieces on a rack and let stand, uncovered, in the refrigerator for at least 20 minutes; this will help the breading to stick.
Preheat the oven to 375 degrees F. In a heavy 12-inch nonstick skillet, heat the margarine over moderate heat until bubbly. Brown the chicken pieces about 5 minutes on each side, taking care not to dislodge the crumb coating.
As the chicken pieces brown, transfer them to a 13x9x2" baking pan lined with aluminum foil, arranging them in one layer. Bake, uncovered, for 30 minutes or until the chicken is fork tender. Serves 4.
Per serving: 315 Calories; 12g Total Fat (4 g. saturated); 35g Protein; 12g Carbohydrate; 96mg Cholesterol; 299mg Sodium; 1 g Fiber ++++ WWP: 7.7
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