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    Oven-Fried Chicken


    Source of Recipe


    lhj.com

    2 to 2-1/2 pounds meaty chicken pieces (breasts, thighs, and drumsticks), skinned
    1/4 cup cornflake crumbs
    1 tablespoon snipped fresh parsley
    1/3 cup plain low-fat yogurt
    1 clove garlic, minced
    2 teaspoons Worcestershire sauce or white wine Worcestershire sauce
    Dash ground red pepper

    Directions
    1. Place chicken on a rack in a shallow baking pan; set aside.
    2. In a small mixing bowl combine cornflake crumbs and parsley; set aside. In another small mixing bowl combine yogurt, garlic, Worcestershire sauce, and pepper.
    3. Brush chicken with yogurt mixture, then sprinkle with crumb mixture. Bake, uncovered, in a 375 degrees F oven for 45 to 55 minutes or until chicken is tender and no longer pink and an instant read thermometer registers 180 degrees F. Makes 6 servings.

    Nutritional Information
    Nutritional facts per serving
    calories: 149, total fat: 5g, saturated fat: 1g, cholesterol: 63mg, sodium: 122mg, carbohydrate: 5g, fiber: 0g, protein: 21g, vitamin A: 2%, vitamin C: 2%, calcium: 4%, iron: 9%, starch: .5diabetic exchange, very lean meat: 3diabetic exchange





 

 

 


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