This was too good to keep to myself! Very simple, quick and tasty!
Over-fried Chicken - 168 calories, 23 g protein, 4 g carbohydrate, 6 g fat, 68 mg cholesterol, 137 mg sodium, 224 mg potassium
2 - 2 1/2 lbs chicken, skinned
1/4 cup cornflake crumbs
1 tablespoon snipped fresh parsley
1/3 cup plain low-fat yogurt
1 clove garlic, minced
2 teaspoons Worcestershire sauce or white wine Worcestershire sauce
dash ground red pepper
Combine cornflakes and parsley (I used 2 teaspoons dried parsley) - I put them in a ziploc bag and smooshed them with my rolling pin.
While Dennis rinsed the chicken and patted it dry, I combined the yogurt, garlic, Worcestershire sauce, and pepper (I just used some black pepper). You can brush this mixture on your chicken pieces or use a shallow bowl as I did and roll them around a bit.
After you dip the chicken in the yogurt mixture, toss it in your crumb mixture and shake it around a bit.
Bake, uncovered, in a 375 degree oven for 45-55 minutes, or until chicken is tender and no longer pink. Makes 6 servings.
Recipe taken from the Better Homes and Gardens New Dieter's Cook Book, Low Calorie Home Cooking - copyright 1992, page 191