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Oven-Fried Parmesan Chicken


Nutrition Information
Calories: 246
Total Fat: 3.8g
Saturated Fat: 1.6g
Trans Fat:  
Cholesterol: 54mg
Sodium: 254mg
Carbohydrates: 22g
Dietary Fiber: 1.2g
Sugars: 6g
Protein: 28g
Vitamin A: 333iu (6%)
Vitamin C: 1.9mg (3%)
Calcium: 238mg (23%)
Iron: 2mg (11%)
Yield: 4 servings - 1 chicken breast each.

4 boneless skinless chicken breast halves
1 cup nonfat plain yogurt
3/4 cup plain bread crumbs
4 tablespoon parmesan cheese
2 tablespoon all purpose flour
1 teaspoon paprika
1/8 teaspoon cayenne pepper

Preheat oven to 450° F.

Combine bread crumbs, cheese, flour and spices in a shallow pan or medium-sized mixing bowl. Place yogurt in a shallow bowl.

Rinse chicken breasts in cold running water, remove skin and excess fat and pat dry.

Dip one side of the chicken into yogurt, then dip into the breading mixture. Press down firmly so the breading sticks to the chicken.

Place the chicken breaded side up on a lightly oiled pan; spray the top of the chicken well with vegetable oil cooking spray. Bake the chicken until done, about 25-30 minutes.

Total Preparation & Cooking Time: 40 min. (10 Prep, 30 Cook)

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