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Crispy Southern Chicken

Heart Healthy Crispy Southern Chicken Recipe

                   
Crispy Southern Chicken
Serve up a Southern-style, crispy baked chicken recipe that cooks to golden-brown perfection in just 25 minutes. A spicy yogurt marinade ensures maximum juiciness and bold, authentic flavor.
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Ingredients
Recipe yields 6 servings
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 butter or trans fat free margarine, melted
1 cup seasoned bread crumbs or panko bread crumbs
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Directions
Step 1

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.

Step 2

Preheat the oven to 400°.

Step 3

Lightly coat a shallow roasting pan with nonstick cooking spray. In a shallow dish, combine the butter and bread crumbs. Dredge the chicken in the bread crumbs, shaking off the excess. Transfer the coated chicken pieces to the pan.

Step 4

Bake chicken breasts for 25 minutes and thighs for 30 to 35 minutes, or until tender.

Time: 60 minutes
Servings: 6
Calories: 256
Make this for: Healthy Kids
Dietary Review:
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Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian.
Nutrition Info
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Nutrition facts
Serving Size: 4 oz chicken
Per serving:
calories:256
total fat:5g
sat fat:2g
cholesterol:84mg
sodium:462mg
total carb:16g
fibers:1g
proteins:35g

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About This Healthy Recipe

Heart-healthy crispy chicken? Yes! You heard that right. This low-calorie, high-protein chicken recipe can be ready in just 60 minutes and is sure to satisfy those Southern cravings. While many fried chicken recipes tend to be loaded with fat, calories and sodium, this recipe differs from the rest. Each serving contains just 2 grams of saturated fat and 462 mg of sodium, making this a deliciously heart-healthy fried chicken recipe. Despite being low-fat, this recipe is high in protein containing a whopping 35 grams per serving. In addition to being a protein-packed, heart-healthy recipe, this southern fried chicken is low in carbohydrates making this a great recipe option for anyone with diabetes. Low in fat, but high in flavor, this recipe is sure to please. The bold and crispy flavor will have guests asking for seconds and a link to the recipe. Enjoy!

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Heart Healthy Crispy Southern Chicken Recipe
Ingredients
Recipe yields 6 servings
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 butter or trans fat free margarine, melted
1 cup seasoned bread crumbs or panko bread crumbs
Directions
Step 1

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.

Step 2

Preheat the oven to 400°.

Step 3

Lightly coat a shallow roasting pan with nonstick cooking spray. In a shallow dish, combine the butter and bread crumbs. Dredge the chicken in the bread crumbs, shaking off the excess. Transfer the coated chicken pieces to the pan.

Step 4

Bake chicken breasts for 25 minutes and thighs for 30 to 35 minutes, or until tender.

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