Oven "Fried" Chicken

By WEEK Producer

Source:

Ashley Simper, OSF Dietician

Ingredients

Cooking spray

10 whole grain crackers, pulsed in a food processor

1 ½ cups bran flakes, pulsed in a food processor

3 tablespoons sesame seeds

½ cup fresh basil, chopped

1 teaspoon garlic powder

6 ounces plain fat free yogurt

3 tablespoons light honey mustard salad dressing

5 chicken breast halves, bone in, skin removed

Directions

1.  Preheat the oven to 375° F.  Spray a baking sheet with cooking spray.

2.  Combine the cracker and bran flake crumbs, sesame seeds, basil and garlic powder in a medium bowl.

3.  In a large bowl, combine the yogurt and salad dressing. 

4.  Add the chicken one at a time to the yogurt mixture, coat thoroughly, then place in crumb mixture and coat evenly.  Place chicken on baking sheet.

5.  Bake for 45-50 minutes or until juices run clear. 

Nutrition Information:

Per 1 breast

Calories: 344

Fat:  12 grams

Sodium:  302 mg

Carbohydrate: 25 grams

Fiber:  3 grams

Protein:  34 grams