This Oven Fried Chicken tastes as good as regular fried chicken only without the oil. It is crispy and crunchy, just the way fried chicken should taste.

Oven Fried Chicken Prep Time: 10 min
Cook Time: 55 min
Ready In: 65 min

Servings: 6

2½ lb meaty Chicken pieces (breasts or thighs), skinned
¼ cup Cornflake Crumbs
1 tbsp snipped fresh Parsley
1/3 cup plain low-fat Yogurt
1 medium clove Garlic, minced
2 tsp Worcestershire Sauce or White Wine
1 dash Ground Red Pepper

Place chicken on a rack in a shallow baking pan; set aside.
In a small mixing bowl combine cornflake crumbs and parsley; set aside. In another small mixing bowl combine yogurt, garlic, Worcestershire sauce, and pepper.
Brush chicken with yogurt mixture, then sprinkle with crumb mixture. Bake, uncovered, in a 375 degrees F oven for 45 to 55 minutes or until chicken is tender and no longer pink and an instant read thermometer registers 180 degrees.

Tips & Notes
Chicken often provides an effective source of protein and typically is lower in fat than other meats, the frying process negates most of the health benefits you get from choosing chicken as your protein source. But baked chicken is the one of the easiest and healthiest of all dishes.

Nutritional Information Per Serving
Calories: 149
Total Fat: 5g
Saturated Fat: 1g
Cholesterol: 63mg
Sodium: 122mg
Total Carbohydrates: 5g
Dietary Fiber: 0g
Protein: 21g


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Filed under: Recipes for Diabetics

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