Fried chicken is a summer staple, but it’s also — bummer — not very good for us. Fried foods tend to be high in fat, calories and salt, and studies have linked their consumption to heart disease and type 2 diabetes. But there is a healthier way to enjoy those crunchy fried flavors, by using your oven.
½ cup dry breadcrumbs or cereal flakes (bran flakes or cornflakes), crushed
1 tablespoon Parmesan cheese
1 teaspoon paprika
1 teaspoon thyme
1 teaspoon garlic, minced
¼ teaspoon ground red pepper or chili powder
⅓ cup buttermilk or plain yogurt
1 tablespoon skim milk
4 4- to 6-ounce skinless, boneless chicken breast halves
Vegetable oil spray
1 tablespoon margarine, butter or olive oil
- Combine crumbs, Parmesan cheese, paprika, thyme, red pepper or chili powder and garlic in a shallow bowl.
- In another bowl, stir together buttermilk or yogurt and skim milk. Dip chicken pieces in this mixture, stirring to coat.
- Dredge chicken in crumb mixture.
- Place chicken breasts on a baking sheet, lightly coated with vegetable spray.
- Drizzle margarine, butter or olive oil over all.
- Bake at 400 F for 30 minutes.
Per serving: 227 calories; 6 g fat; 12 g carbohydrates; 29 g protein; 1 g fiber; 259 mg sodium.
You can cook food you love while sticking to your healthy eating goals. Check out these recipes to get started.