Now this little recipe is a good one.It just barely fits into the 30 minute meal category. But I think its worth a try.Prep and cook time for this one is about 45 minutes to a hour .Give or take a few minutes. Great healthy alternative to fried chicken,you can use any part of the chicken
you’d like.For the purpose of this recipe I chose to use boneless,skinless,chicken breast.
Crispy Baked Chicken
Light vegetable oil cooking spray
6 medium size boneless,skinless chicken breast
3 1/2 cups of ice cold water
1 cup of low fat plain yogurt
1 cup of dried bread crumbs
1 cup of flour
1 tablespoon of OLD BAY seasoning
1/2 teaspoon of garlic powder
1/2 teaspoon of Creole seasoning
1/4 teaspoon of black pepper
Dash of cayenne pepper
1/2 teaspoon of dried thyme (optional)
1/2 teaspoon of dried basil
1/2 teaspoon of dried oregano
*Preheat oven to 400 degrees.
Spray coat your cooking sheet 3 times with the light cooking oil spray.Fill a large bowl with ice cold water and place the chicken breast in it.Soak chicken for at least 10 minutes. Empty the container of plain low-fat yogurt into a medium size bowl,keep cold.Combine flour,bread-crumbs and all of your seasonings together,in a sealed container.Remove chicken pieces from water one piece at a time,shake well.Dip chicken beast in yogurt,coat chicken on both sides completely.Dredge chicken in bread-crumb and flour mixture making sure each piece is completely covered with the mixture.Spay a coat of cooking oil on both sides of chicken.
Space chicken breasts evenly on a well coated cooking sheet.Place the tray on the bottom shelf of the pre-heated oven.Bake for 15-20 minutes and turn the pieces over.Bake another 15- 20 minutes or until chicken is golden brown.