Unfried Crunchy Chicken
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
4 crushed garlic cloves, 1 Tbsp lime juice, 2 Tbsp soy sauce, 1/2 tsp ground pepper, 4 skinless boneless chicken breasts, 1 cup fat free plain yogurt, 1/2 cup unbleached flour, 1/2 tsp garlic powder, 2 Tbsp 1% milk, 1.5 cups dry bread crumbs
Preheat oven to 375 F. In a small bowl, mix garlic, lime juice, 1 Tbsp soy sauce, a 1/4 tsp pepper. Run into chicken and refrigerate 30 minutes. In a shallow bowl, combine yogurt, flour, garlic powder, milk, remaining 1 Tbsp soy sauce, and remaining 1/4 tsp pepper. Spread bread crumbs onto waxed paper. Dredge chicken in yogurt mixture, then press into bread crumbs on all sides. Place on the rack of a roasting pan and coat generously with nonstick spray. Bake 45 minutes, or until a thermometer inserted in thickest portion registers 170 F and juices run clear.
Number of Servings: 4
Recipe submitted by SparkPeople user CMCKEON.
Number of Servings: 4
Recipe submitted by SparkPeople user CMCKEON.
Nutritional Info Amount Per Serving
- Calories: 535.1
- Total Fat: 5.7 g
- Cholesterol: 139.0 mg
- Sodium: 1,447.9 mg
- Total Carbs: 50.0 g
- Dietary Fiber: 2.8 g
- Protein: 66.7 g
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