Health

Oven-Fried Parmesan-Crusted Chicken

Oven-Fried Parmesan-Crusted Chicken Photo: Andrew McCaul; Stylist: Alistair Turnbull/Pat Bates & Associates

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

Preparation


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.


  • Prep Time:
  • Cook Time:

  • 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.
  • Yield: Makes 4 servings (serving size: 2 pieces of chicken)

Nutritional Information

Calories per serving: 470
Fat per serving: 10g
Saturated fat per serving: 2g
Monounsaturated fat per serving: 3g
Polyunsaturated fat per serving: 2g
Protein per serving: 53g
Carbohydrate per serving: 42g
Fiber per serving: 6g
Cholesterol per serving: 119mg
Iron per serving: 4mg
Sodium per serving: 488mg
Calcium per serving: 75mg

Good to Know

Making your own whole-wheat breadcrumbs nets you 6 grams of healthy fiber. Using egg whites and yogurt for batter also lowers the calorie and cholesterol count of this tasty comfort food.