Oven Fried Chicken
|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.
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