Recipe for Oven-Baked “Fried” Chicken

Traditional fried chicken is high in calories, fat, and refined carbs, but this recipe changes all of that. Swap out white breadcrumbs or flour for whole-grain breadcrumbs or oats, and bake the chicken strips instead of frying them. The result is crispy chicken breast strips that are flavorful and satisfying.

Tips and Serving Suggestions

• Use 4 egg whites or 2 eggs instead of yogurt for a dairy-free diet.
• Ground whole-grain crackers or whole-wheat cereal can substitute for oats or whole-wheat breadcrumbs.
• For a spicier recipe, add red pepper flakes to taste to the spice mixture.
• For a reduced-carb version, swap ½ cup ground nuts or almond meal for the breadcrumbs.
• Try baking zucchini strips or other cut vegetables alongside your chicken to serve as a delicious side dish.
• Dip your chicken into yellow, dijon, or brown mustard, avocado lime dip, salsa, or yogurt-based Ranch dip.

Recipe for Oven-Baked “Fried” Chicken

Makes 4 servings

Ingredients

• 4 boneless, skinless chicken breasts, strips, or cubes
• 1 cup plain Greek yogurt
• 1 tablespoon Dijon mustard
• 1 tablespoon lemon juice
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 cup whole wheat breadcrumbs
• Cooking spray or olive oil spray

Instructions

1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. In a shallow dish, whisk together the Greek yogurt, Dijon mustard, lemon juice, paprika, garlic powder, onion powder, dried thyme, dried oregano, salt, and black pepper.
3. Place breadcrumbs in another shallow dish.
4. Dip each chicken breast into the yogurt mixture, making sure both sides are well coated.
5. Then, dredge the chicken breast in breadcrumbs, pressing gently to adhere.
6. Place coated chicken breasts on the prepared baking sheet.
7. Lightly spray the top of each chicken breast with cooking spray or olive oil spray. This will help them crisp up in the oven.
8. Bake in preheated oven for 25 to 30 minutes or until the chicken is cooked through and golden brown on the exterior.
9. Serve the healthy "fried" chicken breasts with your favorite side dishes and enjoy!

Nutrition information per serving: calories: 270 kcal; total fat: 5 g; total carbohydrates: 24 g; sugar: 4 g; fiber: 4 g; protein: 30 g; sodium: 760 mg; cholesterol: 85 mg

‍

Reviewed by Heather Tonkins, Lark Health Coach