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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 284.0
  • Total Fat: 5.6 g
  • Cholesterol: 56.1 mg
  • Sodium: 382.8 mg
  • Total Carbs: 29.9 g
  • Dietary Fiber: 3.2 g
  • Protein: 29.4 g

View full nutritional breakdown of Unfried Chicken (Test 1) calories by ingredient
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Unfried Chicken (Test 1)

Submitted by: JRTAYLOR42

Introduction

This is my first test to make a lower sodium, healthier version of Opera's unfried chicken. I will update this entry when I've tried it, leave comments if you try it. This is my first test to make a lower sodium, healthier version of Opera's unfried chicken. I will update this entry when I've tried it, leave comments if you try it.
Number of Servings: 6

Ingredients

    6 Tyson Bonless Skinless Chicken Breasts
    3 1/2 cups ice water
    1 cup plain nonfat yogurt
    Extra Light Olive oil

    ***Breading***
    1 cup panco dried bread crumbs
    1 cup whole grain flour
    1/4 teaspoon each: mustard powder, red pepper, cloves, paprika, salt
    1/2 teaspoon each: garlic powder, thyme, basil, oregano, Italian seasoning
    1/8 teaspoon black pepper

Directions

Remove skin from chicken. Place chicken in large bowl with ice water. Put yogurt into medium bowl. Set aside.

Spray or coat a baking sheet with olive oil. Breading: Combine all ingredients in large tight-sealing bag; shake to mix. Remove two pieces of chicken from ice water. Roll each piece in yogurt. Put chicken into plastic bag, seal and shake, coating thoroughly. Transfer breaded chicken to oiled baking sheet. Repeat until all 12 pieces are breaded.

Spray chicken lightly with vegetable oil. Place baking sheet on bottom shelf of 400 degree F (200 degree C) oven and bake for 1 hour, turning pieces every 20 minutes for even browning.

Serve hot or at room temperature.

Number of Servings: 6

Recipe submitted by SparkPeople user JRTAYLOR42.






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