The Washington Post

'Fried' Chicken

'Fried' Chicken 4.000
Jun 18, 2003

The ubiquitous boneless, skinless chicken breasts get a crunchy, low-fat coating.

Servings: 4 - 6
  • 1/2 cup plain low-fat yogurt
  • 1 tablespoon spicy brown or dijon-style mustard
  • 1 tablespoon freshly squeezed lemon juice
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 4 boneless, skinless chicken breast halves (1 1/2 pounds total), each cut into quarters, lengthwise
  • 1 1/2 cups packaged corn bread stuffing, crushed
  • 1 teaspoon dried thyme

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Preheat the oven to 400 degrees. Coat a baking sheet with the spray.

In a large bowl, combine the yogurt, mustard, lemon juice, salt and pepper. Set aside.

Pat the chicken dry. Add it to the yogurt mixture and turn to coat. Set aside. In a pie plate or shallow dish, combine the stuffing and thyme. Working with 1 piece at a time, remove the chicken from the yogurt mixture and shake to allow any excess to drip off. Dip it into the crumbs and roll to coat all sides, pressing the crumbs so they stick. Transfer to the prepared baking sheet and lightly coat the top side of the chicken with cooking spray.

Bake for about 20 minutes, until the pieces are golden brown. (If crisper chicken is desired, after baking, increase the oven temperature to broil for about 3 minutes.)

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Recipe Source

From "Family Circle Eat What You Love & Lose" by Peggy Katalinich (Regan Books, 2003).

Tested by Candy Sagon.

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Nutritional Facts

Calories per serving (based on 6): 157

% Daily Values*

Total Fat: 2g 3%

Saturated Fat: 0g 0%

Cholesterol: 44mg 15%

Sodium: 430mg 18%

Total Carbohydrates: 13g 4%

Dietary Fiber: 1g 4%

Sugar: n/a

Protein: 20g

*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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