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Oven Fried Chicken

Healthycooking's picture
  Chicken 1 , cut into serving pieces and skinned
  Low fat plain yogurt 1⁄2 Cup (8 tbs)
  Dried marjoram 1 Teaspoon, crumbled
  Garlic 3 Clove (15 gm), minced
  Dried thyme 1 Teaspoon, crumbled
  Fine whole wheat bread crumbs 2 Cup (32 tbs)
  Minced parsley 1⁄4 Cup (4 tbs)
  Grated parmesan cheese 3 Tablespoon
  Unsalted margarine 1 Tablespoon

Pat the chicken pieces dry.
In a medium size bowl, combine the yogurt, garlic, thyme, and marjoram; set aside.
In a 9 inch pie pan, toss the bread crumbs with the parsley and cheese and set aside.
Dip the chicken first into the yogurt mixture, using a spoon to coat each piece completely, then roll in the crumb mixture.
Place the pieces on a rack and let stand, uncovered, in the refrigerator for at least 20 minutes; this will help the breading to stick.
Preheat the oven to 375°F.
In a heavy 12 inch nonstick skillet, heat the margarine over moderate heat until bubbly.
Brown the chicken pieces about 5 minutes on each side, taking care not to dislodge the crumb coating.
As the chicken pieces brown, transfer them to a 13"x 9"x 2" baking pan lined with aluminum foil, arranging them in one layer.
Bake, uncovered, for 30 minutes or until the chicken is fork tender.

Recipe Summary

Main Dish

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 4798 Calories from Fat 1831

% Daily Value*

Total Fat 205 g315.3%

Saturated Fat 58.8 g293.8%

Trans Fat 0 g

Cholesterol 1051.4 mg350.5%

Sodium 2279.4 mg95%

Total Carbohydrates 338 g112.7%

Dietary Fiber 49.8 g199.3%

Sugars 8.9 g

Protein 398 g795.1%

Vitamin A 82.7% Vitamin C 51%

Calcium 111.5% Iron 132.5%

*Based on a 2000 Calorie diet

Oven Fried Chicken Recipe