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    LOW-FAT OVEN-FRIED CHICKEN


    Source of Recipe


    Marilyn Christine
    Yield: 6 servings

    INGREDIENTS

    - 1 cup plain low-fat yogurt
    - 1 teaspoon paprika
    - 1 teaspoon dried thyme
    - 1/2 teaspoon salt
    - 1/4 teaspoon cayenne pepper
    - 1 clove garlic, minced
    - 6 skinless chicken breast halves or 6 skinless chicken thighs (1-3/4 to 2 pounds)
    - 1 cup seasoned bread crumbs
    - 1 tablespoon margarine, melted

    DIRECTIONS

    Preheat the oven to 400 degrees F.

    Combine the yogurt, paprika, thyme, salt, pepper, and garlic in a large bowl; mix well. Coat the chicken with the mixture. (The
    chicken may be covered and refrigerated overnight or baked immediately.)

    Prepare a shallow roasting pan or jelly roll pan with a nonstick pan spray. Combine the bread crumbs and margarine in a shallow dish. Coat the chicken with the crumbs; place in the pan.

    Bake breasts for 25 minutes, thighs for 30 to 35 minutes, or until tender.

    Nutritional Information Per Serving (1 thigh or breast half): Calories: 240, Fat: 8 g, Cholesterol: 69 mg, Sodium: 721 mg,
    Carbohydrate: 16 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 26 g Diabetic Exchanges: 1 Starch, 3 Lean Meat

 

 

 


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