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    Golden Chicken

    List of Ingredients




    ï‚· ¼ cup all-purpose flour
    ï‚· 1 tsp chopped fresh thyme or ¼ tsp dried
    ï‚· 2 egg whites
    ï‚· 1 cup dried bread crumbs
    ï‚· 3 tbsp grated parmesan cheese
    ï‚· 2 tbsp chopped fresh parsley
    ï‚· 4 skinless, boneless, chicken breast halves (4 oz ea)
    FOR THE SAUCE:
    ï‚· 1 cup plain low-fat yogurt
    ï‚· 1 tbsp fresh lemon juice
    ï‚· 2 tsp Dijon-style mustard
    ï‚· 1 tsp chopped cilantro

    Recipe



    1. Preheat oven to 400F. Spray a baking sheet with Pam.
    2. On waxed paper, combine flour and thyme. Mix well. In a small bowl, whisk egg whites until foamy. On another sheet of waxed paper, combine bread crumbs, Parmesan and parsley. Mix well.
    3. Dredge chicken breasts in flour mixture, shaking off excess. Dip chicken in egg whites, allowing any excess to run back into bowl. Dredge chicken in bread crumb mixture, turning to coat.
    4. Place chicken on prepared baking sheet. Bake, turning once, until golden and no longer pink, about 12 minutes.
    5. While chicken is baking, prepare sauce. Combine yogurt (or non-fat sour cream), lemon juice, mustard, and cilantro. Mix well. (If sauce is heated, add yogurt or sour cream toward the end of cooking.) Place chicken on a serving platter. Spoon sauce over chicken.
    From “Healthy Meals in Minutes”, 1995

    Serves 4
    Calories 287
    Fat 5 g
    Cholesterol 71 mg
    Sodium 422 mg
 

 

 

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