Oven Fried Chicken

Diabetic Friendly Recipe

By Fitness and Freebies

Recipe Ingredients

2 to 2-1/2 pounds meaty chicken pieces (breasts or thighs), skinned
1/4 cup cornflake crumbs
1 tablespoon snipped fresh parsley
1/3 cup low fat plain yogurt
1 clove garlic, minced
2 teaspoons Worcestershire sauce or white wine
Worcestershire sauce
Dash ground red pepper

Recipe Directions

Oven Fried Chicken Place chicken on a rack in a shallow baking pan; set aside.

In small bowl, combine flour, baking soda and salt. Slowly add flour mixture to peanut butter mixture, beating on low speed until well blended, about 1-1/2 minutes. Mixture may be crumbly.

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 degree oven for 45 to 55 minutes or until chicken is tender and no longer pink and an instant read thermometer registers 180 degrees.

Nutrition information per serving:
Recipe makes 6 servings
Calories: 149
Fat 5g
Saturated Fat 1g
Cholesterol 63mg
Carbohydrates 5g
Protein 21g
Sodium 122mg
Fiber 0g
Diabetic Exchange: 3 Very Lean Meat

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