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Low-Fat Oven Fried Chicken Recipe

Looking for an easy Low-Fat Oven Fried Chicken recipe? Learn how to make Low-Fat Oven Fried Chicken using healthy ingredients.


Submitted by cernicalo8909

Makes 6 servings



Source: "The New Family Cookbook for People With Diabetes" Substitution: 6 skinless chicken thighs (1-3/4 to 2 pounds) in place of breasts. Nutritional Information Per Serving (1 thigh or breast half): Calories: 240, Fat: 8 g, Cholesterol: 69 mg, Sodium: 721 mg, Carbohydrate: 16 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 26 g Diabetic Exchanges: 1 Starch, 3 Lean Meat

Recipe Ingredients for Low-Fat Oven Fried Chicken

1 cup plain low-fat yogurt
1 teaspoon paprika
1 teaspoon dried thyme
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
1 clove garlic, minced
1098 g chicken, breast, no skin
1 cup seasoned bread crumbs
1 tablespoon margarine, melted

Recipe Directions for Low-Fat Oven Fried Chicken

  1. Preheat the oven to 400 degrees F.

  2. Combine the yogurt, paprika, thyme, salt, pepper, and garlic in a large bowl; mix well.

  3. Coat the chicken with the mixture (The chicken may be covered and refrigerated overnight or baked immediately.)

  4. Prepare a shallow roasting pan or jelly roll pan with a nonstick pan spray.

  5. Combine the bread crumbs and margarine in a shallow dish. Coat the chicken with the crumbs; place in the pan.

  6. Bake breasts for 25 minutes, thighs for 30 to 35 minutes, or until tender.

Categories

Chicken, Main Dish, Bake

Nutrition Facts
Serving Size 247.8g
Amount Per Serving
Calories
398
Calories from Fat
83
% Daily Value*
Total Fat
9.2g
14%
Saturated Fat
2.6g
13%
Trans Fat
0.0g
Cholesterol
144mg
48%
Sodium
712mg
30%
Potassium
498mg
14%
Total Carbohydrates
17.1g
6%
Dietary Fiber
1.2g
5%
Sugars
4.1g
Protein
58.1g
Vitamin A 8% Vitamin C 2%
Calcium 14% Iron 16%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • Very high in niacin
  • High in selenium
  •   Bad points
  • High in cholesterol
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