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Southern Crispy Chicken

  • Heart Healthy Recipesouthern crispy chicken
  • Diabetes Recipe

Perfect picnic food, this crispy Southern fried chicken recipe gives you all the flavor without the high fat of traditional fried chicken. A delicious marinade keeps the chicken tender and juicy.

Ingredients

1 cup low fat plain yogurt (gluten-free if needed)
1 tsp dried thyme
1 garlic clove, minced
1 tsp paprika
1/4 tsp cayenne pepper
1/2 tsp salt
6 boneless, skinless chicken breast halves or 6 boneless, skinless chicken thighs (1 3/4 to 2 lb)
1 Tbsp trans fat free margarine, melted
1 cup seasoned bread crumbs or panko bread crumbs

Preparation

In a large bowl, combine the yogurt, thyme, garlic, paprika, cayenne and salt and mix well. Add the chicken and coat it with the mixture. Marinate the chicken, covered and refrigerated, for 2 hours or overnight.

Preheat the oven to 400°.

Lightly coat a shallow roasting pan with nonstick cooking spray. In a shallow dish, combine the margarine and bread crumbs. Dredge the chicken in the bread crumbs, shaking off the excess. Transfer the coated chicken pieces to the pan.

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

Yield: 6 servings

Nutrition Facts

Serving Size: 4 to 5 oz chicken
Calories: 256
Fat: 5g
Saturated Fat: 1g
Cholesterol: 79mg
Sodium: 462mg
Carbohydrates: 16g
Fiber: 1g
Protein: 35g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content
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RUTLAND REGIONAL MEDICAL CENTER160 Allen Street, Rutland, VT 05701802.775.7111

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