First, you marinate your chicken overnight in a mixture of Greek yogurt, mustard, and garlic. Marinating in yogurt gives the chicken a delicious juiciness - you must try it.
In another bag, I combined whole wheat flour and seasoning. Shake, shake, shake the chicken until it's well coated.
Place on a lightly greased broiler pan. For good measure, you can spray the tops with olive oil or cooking spray to lightly moisten them (and aid in the browning process).
Bake for about 45 minutes, and voila! It's a healthy entree sure to please your entire family.
Skinny Oven-Fried Chicken
adapted from "Taste of Home June/July 2013"
- 1 cup fat-free plain Greek yogurt
- 1 T. Dijon mustard
- 2 garlic cloves, minced
- 3 boneless, skinless chicken breasts
- 1/2 cup whole wheat flower
- 2 t. paprika
- 1 t. baking powder
- 1 t. salt
- 1 t. pepper
In a large Ziplock bag, combine yogurt, mustard, and garlic. Add chicken; seal bag and turn to coat. Refrigerate overnight. In another plastic bag, mix remaining ingredients. Remove chicken from the marinade and shake it in the flour mixture, one piece at a time. Place on a broiler pan that has been coated with cooking spray. Bake at 375 for 45 minutes or until cooked through.