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Baked Parmesan Chicken

Don't deny yourself this Italian classic. Save calories and guilt by baking instead of frying.

Nutrition Information
Calories: 280
Total Fat: 6g
Saturated Fat: 2g
Trans Fat: 0g
Cholesterol: 75mg
Sodium: 420mg
Carbohydrates: 22g
Dietary Fiber: 1g
Sugars: 4g
Protein: 34g
Vitamin A: 118.8iu (2%)
Vitamin C: 2.1mg (3%)
Calcium: 240mg (24%)
Iron: 2.1mg (11%)

Yield: Serves 4

Ingredients

Bread crumbs and Parmesan cheese give chicken a crispy, savory coating. You save 155 calories and 11 grams of fat with this recipe as compared to 1 fried chicken breast.

  • 4 boneless skinless chicken breasts
  • 1 cup nonfat plain yogurt
  • 3/4 cup plain bread crumbs
  • 4 Tbsp. Parmesan cheese
  • 2 Tbsp. all-purpose flour
  • 1 tsp. paprika
  • Pinch of cayenne pepper

Instructions

  1. Place chicken breast halves in yogurt and refrigerate while getting the rest of the items ready. Mix the rest of the ingredients together in a medium-sized mixing bowl.
  2. Preheat oven to 425 F. Lightly spray a rimmed baking sheet with nonstick cooking spray.
  3. Coat each piece of chicken well with yogurt and dredge in crumb mixture, pressing down well on both sides and turning over several times to get a thick coat of crumbs.
  4. Place chicken on baking sheet and lightly spray the top with nonstick cooking spray. Bake breasts for 15-20 minutes or until chicken is fork tender and juices run clear.

Recipe reviewed and nutritional analysis completed by Terry Grieco Kenny for DietsInReview.com

Total Preparation & Cooking Time: 35 min. (15 Prep, 20 Cook)

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This was tasty and stayed juicy because of the yogurt. The whole family (9yr and 1 yr old) loved it and we paired it with pasta. Will be making it a regular meal since it was so easy to make and liked by all!

posted Jun 20th, 2010 8:02 pm



   
 

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