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Un-fried Chicken

Un-fried Chicken

143 Ratings
143 Ratings
Recipe Image
MyPlate Kitchen
Makes: 8 servings
Total Cost: $$$$
Cook Time: 1 hour

The chicken in this recipe is juicy and flavorful even though it's baked and not fried. An added bonus of baking is the easier cleanup.

Ingredients

  • 4 pounds chicken pieces, skin removed
  • 8 yogurt, non-fat plain (8 ounce)
  • 1 1/2 cups bread crumbs (or crushed cereal)
  • non-stick cooking spray

Directions

1. Preheat oven to 325 degrees.

2. Coat chicken with yogurt. Roll in bread crumbs or crushed cereal.

3. Spray baking sheets with non-stick cooking spray and place chicken pieces on them.

4. Bake 1 hour, turning chicken pieces after first 30 minutes or when chicken browns.

5. Serve. Refrigerate leftovers.

Source: University of Minnesota, Cooperative Extension Service,
Simply Good Eating Recipe Cards, Vol. 1, 2000

Nutrition Information

Serving Size: 1/8 of recipe (275g)
Nutrients Amount
Total Calories 369
Total Fat 7 g
Saturated Fat 2 g
Cholesterol 141 mg
Sodium 293 mg
Carbohydrates 17 g
Dietary Fiber 1 g
Total Sugars 3 g
Added Sugars included 1 g
Protein 56 g
Vitamin D 0 mcg
Calcium 118 mg
Iron 3 mg
Potassium 536 mg
N/A - data is not available
Nutrients Amount
Total Calories 369
Total Fat 7 g
Saturated Fat 2 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 2 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 17 mg
Omega 3 - DHA 33 mg
Cholesterol 141 mg
Carbohydrates 17 g
Dietary Fiber 1 g
Total Sugars 3 g
Added Sugars included 1 g
Protein 56 g
Minerals
Calcium 118 mg
Potassium 536 mg
Sodium 293 mg
Copper 137 mcg
Iron 3 mg
Magnesium 62 mg
Phosphorus 455 mg
Selenium 52 mcg
Zinc 2 mg
Vitamins
Vitamin A 10 mcg RAE
Vitamin B6 1 mg
Vitamin B12 0.8 mcg
Vitamin C 0 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 2 mcg
Folate 43 mcg DFE
Thiamin 0.3 mg
Riboflavin 0.3 mg
Niacin 24 mg
Choline 148 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Grains 1 ounces
Protein Foods 6 ounces

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I have also made this recipe using fat free ranch dressing instead of the yogurt. It adds more flavor to the chicken without adding more fat!
08/16/11
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