Oven Fried Chicken
Use either chicken breasts or thighs and coat it with this flavorful coating for satisfying and healthful oven fried chicken.
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
Dash ground red pepper
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.
Recipe makes 8 servings
Calories: 172; Total Fat: 6g; Carbohydrates: 31g; Cholesterol: 5mg; Protein: 2g; Sodium: 64mg;
Exchanges: 1 fruit, 1 starch, 1 fat