Unfried Crunchy Chicken

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Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of Unfried Crunchy Chicken calories by ingredient


Introduction

Delicious and moist baked chicken that tastes like fried. Delicious and moist baked chicken that tastes like fried.
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

Directions

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.