Monday, December 21, 2009

Dieter's Oven-fried Chicken recipe


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


  1. Now I´m sooooo hungry! :) Even though it´s only 8 am....

  2. I'm gonna try this! Thanks Lisa. :)

  3. you shame me. last night, to please the children home from university, i made chicken schnitzel. cooked in oil. the high fat way. oy vey.

  4. That looks so yummy, what time is supper?

  5. Looks delicious - one day I will learn to cook!

  6. Delicious! Thank you for sharing.
    Merry Christmas Lisa.
    Cheers and regards.

  7. I'm partial to the smooshing method too. Looks good!

  8. Low calorie and delicious, I'll have to keep the recipe in my archives!