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.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.

Lori Powell

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Credit: Andrew McCaul; Stylist: Alistair Turnbull/Pat Bates & Associates

Recipe Summary

prep:
15 mins
cook:
40 mins
total:
55 mins
Yield:
Makes 4 servings (serving size: 2 pieces of chicken)
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • Combine yogurt, egg whites, and mustard in a shallow bowl, whisking well; set aside.

  • 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.

  • 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.

Nutrition Facts

470 calories; fat 10g; saturated fat 2g; mono fat 3g; poly fat 2g; protein 53g; carbohydrates 42g; fiber 6g; cholesterol 119mg; iron 4mg; sodium 488mg; calcium 75mg.
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