There are several things we simply shouldn’t touch when we are trying to slim down or muscle up. Fried foods top that list. But when comfort food is what you need, a simple make-over of a favorite recipe with healthier ingredients can often annihilate those cravings, provided you take the time to make the recipe from start to finish, rather than snacking on chips as you think about what to make. Taking the time to research the recipe and make it from scratch will make the end product that much more delicious, and you’ll be pleased with yourself in the morning.
There are several ways to give fried chicken a face lift. From shake and bake (which is generally full of sodium) to some mayonnaise coated recipes, if you search, you will find. This recipe uses a marinade of plain Greek yogurt and a nice topping of Parmesan and bread crumbs. If you’re going G-free, simply swap out the bread crumbs (or panko) for almond meal. The fat content will be slightly higher.
4 boneless chicken breast (4 ounces each)
1 cup plain Greek yogurt, non-fat
1 tablespoon crushed garlic
¼ cup bread crumbs
1/2 cup parmesan cheese
1 tsp garlic powder
½ tsp Mrs. Dash onion flavor
1/2 tsp pepper
In a bowl, stir together the egg, crushed garlic and yogurt. Lay chicken breast inside and stir to coat. Refrigerate for a minimum of 2 hours. Meanwhile, mix bread crumbs, cheese and seasoning together. Pull each chicken breast out of yogurt and shake off excess. Coat with crumb mixture. Lay in a Pam sprayed baking dish. Spritz with cooking spray. Bake at 375 degrees for 30 minutes, or until done. I used chicken tenders for this recipe and the cooking time was closer to 22 minutes. It all depends on how thick your breasts are. You can also pound out the chicken breasts to reduce the baking time. It also fools your eyes into looking like more food! Serve with a side salad, or a small helping of sweet potatoes since the carbs are really low in this meal. Feel free to get creative with the seasoning too. Some rosemary or other herbs might taste delicious. You could also add some Dijon mustard to your marinade for a tangy twist.
Calories: 198, Protein: 30, Fat: 6, Carb: 6