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Rosemary Oven-Fried Chicken
Rosemary gives an enticing flavor to this oven-fried chicken.
Serves: Serves: 6
Ingredients:
- 2/3 cup seasoned bread crumbs
- 1/3 cup grated nonfat Parmesan cheese
- 3/4 teaspoon dried rosemary
- 3/4 teaspoon dried thyme
- 1/2 teaspoon garlic powder
- 2 teaspoons onion powder
- Pepper to taste
- 1 1/2 pounds boneless, skinless chicken breasts
- 1 1/4 cups plain nonfat yogurt
- Cooking spray
Directions:
- Line baking sheet with foil and spray with cooking spray.
- Combine bread crumbs, Parmesan cheese, rosemary, thyme, garlic powder, onion powder and pepper in plastic bag; shake until ingredients are well mixed.
- Dip chicken in yogurt; place in plastic bag and shake until well coated.
- Arrange chicken in single layer on baking sheet. Sprinkle with remaining crumbs and spray lightly with cooking spray.
- Chicken can be covered and refrigerated until ready to serve.
- Preheat oven to 400F. Bake chicken 25 to 35 minutes, until golden brown and crisp.
- Chicken can be cooled, wrapped individually and frozen; thaw in refrigerator overnight or heat directly from freezer in microwave on High until heated through 1 to 2 minutes.
- For crisp chicken, broil 1 to 2 minutes after heating.
- Throughout history, rosemary has been used as everything from a meat preservative and love charm, to plague deterrent, tonic for indigestion and remedy for headaches and baldness. Even today, it is associated with reducing the risk of cancer and arteriosclerosis.
Excerpted from Cook Once, Eat for a Week by Jyl Steinback. Copyright © 2003 by Family Fit Lifestyle, an Arizona Corporation.
To order this book go to Amazon.
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