Recipe

Un-Fried Chicken

By: 

Recipe Information

Total Time: 30 minutes prep time; 60 minutes total
Servings: 6

The fabulous flavor of fried chicken in a healthier baked version that's oh so delicious!

Ingredients

  • 1 pound boneless, skinless chicken breasts, cut into 1- to 2-inch strips
  • 1/2 cup nonfat Greek yogurt
  • 2 tablespoons milk
  • 3 tablespoons stone-ground mustard
  • 2 teaspoons Cajun seasoning
  • Pinch each of salt and ground black pepper
  • 1 cup crushed cornflake cereal (about 2 cups whole flakes)

Preparation

  1. In a large bowl, mix the yogurt, milk, mustard, Cajun seasoning, salt and pepper. Coat the chicken strips with the yogurt mixture and refrigerate for about 30 minutes.
  2. Preheat oven to 400°F. Oil a sheet pan. Roll each chicken strip in the crushed cornflakes and place on the sheet pan. Bake for 13-15 minutes until the crust is just browning and the chicken is thoroughly cooked.

Serving Suggestion

Jalapeño cornbread, steamed greens, hot sauce and black-eyed pea salad lend an authentic Southern twist to this baked chicken recipe.

Nutritional Information

Calories: 171, Fat: 3 g, Cholesterol: 65 mg, Sodium: 139 mg, Carbohydrate: 8 g, Dietary Fiber: 0 g, Protein: 26 g