Monday, December 21, 2009

Dieter's Oven-fried Chicken recipe

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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.

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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.

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After you dip the chicken in the yogurt mixture, toss it in your crumb mixture and shake it around a bit.

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Bake, uncovered, in a 375 degree oven for 45-55 minutes, or until chicken is tender and no longer pink. Makes 6 servings.

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Recipe taken from the Better Homes and Gardens New Dieter's Cook Book, Low Calorie Home Cooking - copyright 1992, page 191

9 comments:

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

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

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  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.

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

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

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

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

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

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