Oven-Fried Parmesan-Crusted Chicken |
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Prep Time: 15 Minutes Cook Time: 40 Minutes |
Ready In: 55 Minutes Servings: 1 |
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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. 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 |
Directions:
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. Combine yogurt, egg whites, and mustard in a shallow bowl, whisking well; set aside.
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. 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.
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