Crispy Southern Fried Chicken
Perfect picnic food, this crispy Southern chicken recipe gives you all the flavor without the high fat of traditional fried chicken. A delicious marinade keeps the chicken tender and juicy.
1 cup low fat plain Greek yogurt
1 tsp dried thyme
1 garlic clove, minced
1 tsp paprika
1/4 tsp cayenne pepper
1/2 tsp salt
2 lbs boneless, skinless chicken breast halves or boneless, skinless chicken thighs
1 Tbsp trans fat free margarine, melted
1 cup seasoned bread crumbs or panko bread crumbs
- 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.
Serving size: 4 ozs chicken
Per Serving: Calories: 256, Fat: 5g, Saturated Fat: 1g, Cholesterol: 79mg, Sodium: 462mg, Carbohydrates: 16g, Fiber: 1g, Protein: 35g
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Date Last Reviewed: July 3, 2017
Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor
Dietary Review: Jane Schwartz, RD