Oven "Fried" Chicken

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 449.1
  • Total Fat: 10.0 g
  • Cholesterol: 328.5 mg
  • Sodium: 955.3 mg
  • Total Carbs: 44.3 g
  • Dietary Fiber: 4.9 g
  • Protein: 44.2 g

View full nutritional breakdown of Oven "Fried" Chicken calories by ingredient
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You wont even miss the "fried" in this recipe. My husband and kids love even it! You wont even miss the "fried" in this recipe. My husband and kids love even it!
Number of Servings: 4


    1 Egg
    1/2 C Yogurt, plain, lowfat
    2 Chicken breast, boneless, skinless
    1 C flour (either white or wheat)
    1 C Bread crumbs or Panko (Japanese bread crumbs for crunchier texture
    1 tsp poultry seasoning (optional)
    1 tsp salt


Makes 4 chicken breast

Preheat the oven to 450°F. Line a baking sheet with aluminum foil and coat the foil with fat-free cooking spray. Drain the chicken and pat dry.

In a large bowl, whisk together the egg and yogurt (or fat free buttermilk).

In large bowl mix together the bread crumbs (I use Japanese breadcrumbs ~Panko), poultry seasoning, salt.

Dip the chicken, one breast at a time, in the yogurt mixture, then place in the bowl with the breadcrumb mixture. Coat well, then transfer to a baking sheet. Repeat with remaining chicken breasts.

Coat top side of the chicken with fat-free cooking spray and place on the baking sheet. Bake 30 to 35 minutes.

Turn on the broiler and broil 4 inches from the heat to brown the top, about 5 minutes.

Number of Servings: 4

Recipe submitted by SparkPeople user KIKIBUGT.

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