FRIED CHICKEN DIET RECIPES

Steps:

• Line large strainer with double thickness of dampened cheesecloth. Set strainer over bowl. Spoon yogurt into strainer. Drain till yogurt thickens to consistency of thick lowfat sour cream. Approximately 1 hour. Or possibly use a yogurt cheese funnel. Line cookie sheet with foil. Brush foil lightly with extra virgin olive oil. Transfer yogurt to medium bowl; stir in parsley and chives. Combine bread crumbs, paprika and cayenne in shallow bowl. Season chicken pcs with salt and pepper. Thickly coat top of 1 chicken piece with yogurt, using a rubber spatula. Sprinkle covered chicken piece with bread crumbs and pat crumbs to adhere. Place breaded chicken on prepared sheet. Repeat with remaining chicken pcs. Chill chicken, uncovered at least 30 min. Position rack in top third of oven and preheat to 400 degrees. Drizzle chicken pcs lightly with extra virgin olive oil and bake till golden, about 35 min. This is a light version of the very rich dish made with butter and lowfat sour cream. It tastes just as good as the original and like Mom's fried chicken, it's just as good at room temperature.

Steps:

• Whole wheat bread crumbs:.
• Use 2 slices whole wheat bread, toast them until lightly brown, then pulse in a food processor. Set aside.
• Preheat oven to 400 degrees F.
• Pound the chicken breasts to a 1/2 inch thickness and cut them into 12 pieces.
• In a medium bowl, stir bread crumbs, Parmesan cheese, almonds, parsley, garlic, salt, thyme and pepper until mixed.
• Pour oil onto a plate.
• Dip the chicken into the oil and then into the bread crumb mixture to coat.
• Place chicken on a cookie sheet.
• Bake for 20 minutes or until juices run clear when the thickest part of the chicken is pierced with the tip of a knife. (Do not turn chicken over).
• Serve immediately. Nutrition facts per serving 383 calories, 16 g total fat, 4 g saturated fat, 15 g carbs, 1 g fiber, 41 g protein.