Health

Crunchy Lemon Chicken

crunchy-lemon-chicken Photo: Travis Rathbone

Ingredients

  • 1 cup plain low-fat 1% yogurt
  • 1/4 cup chopped flat-leaf parsley leaves
  • 1 garlic clove, minced
  • Zest and juice of 1 lemon
  • Salt and pepper
  • 4 4-oz. boneless, skinless chicken breast halves
  • 1 cup whole-wheat panko crumbs
  • 3 tablespoons finely grated Parmesan cheese
  • 1/2 teaspoon paprika
  • Olive oil cooking spray
  • 1 large seedless cucumber, finely diced
  • 12 radishes, finely diced

Preparation


1. Preheat oven to 450ºF. Fit a wire rack into a rimmed baking sheet.

2. In a bowl, mix yogurt, parsley, garlic, lemon zest and juice, and a pinch of salt and pepper. Transfer half to a dish, add chicken and turn to coat. Set aside remaining yogurt mixture.

3. Combine panko, Parmesan and paprika. Dredge chicken in panko mixture. Transfer to rack in baking sheet. Mist chicken with cooking spray; sprinkle with salt and pepper.

4. Bake chicken until golden brown and cooked through, about 15 minutes. Stir cucumber and radishes into reserved yogurt mixture and serve with chicken.



    This Crunchy Lemon Chicken has less than 300 calories and a kick of paprika for a hint of spicy flavor.
  • Yield: Makes: 4 servings (serving size: 1 chicken breast half plus 2/3 cup relish)

Nutritional Information

Calories per serving: 279
Fat per serving: 5.9g
Saturated fat per serving: 2g
Monounsaturated fat per serving: 1.5g
Polyunsaturated fat per serving: 0.6g
Protein per serving: 33g
Carbohydrate per serving: 24g
Fiber per serving: 3g
Cholesterol per serving: 80mg
Iron per serving: 2mg
Sodium per serving: 410mg
Calcium per serving: 187mg

Good to Know

Add a citrusy zest to your chicken dinner tonight. And, enjoy the same big crunch as regular panko crumbs by using whole-wheat panko crumbs instead. You'll get added fiber and protein, too! Enjoy one chicken breast for just 279 calories!