Oven-Fried Chicken Recipe

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Oven-Fried Chicken Recipe

(Delicious herb, cheese and breadcrumbs coating makes an unusual meal

out of tender chicken breasts, and seals in their juices while they cook)

Ingredients:  Serves 4,  Oven: Preheated to 190C

3 cloves garlic, peeled and crushed

1 level teaspoon dried thyme

1 level teaspoon dried marjoram

4 oz (115 g) low-fat natural yoghurt

4 boneless chicken breasts, each about 6 oz (175 g), skinned

2 oz (60 g) fresh wholemeal breadcrumbs

2 level tablespoons chopped fresh parsley

3 level tablespoons grated Parmesan cheese

Young sprigs of thyme to garnish

 

Method:

Mix the garlic, thyme and marjoram into the yoghurt and coat the chicken breasts with it.  On a flat plate, mix the breadcrumbs, parsley and Parmesan.  Press both sides of the chicken breasts into the breadcrumb mixture, then put them on a plate, cover and refrigerate for 30 minutes for the coating to firm up.  Lay the chicken breasts on a nonstick baking tray and cook in the preheated oven for about 30 minutes, or until cooked right through with no pink juices oozing out when the thickest part of each chicken breast is pricked with a fork.  Lift the chicken onto a serving dish and garnish with the thyme sprigs.  Serve the chicken with wild rice and some cooked cranberries, very lightly sweetened, to enhance the tangy flavor of the chicken.  A crisp green salad and perhaps some herb bread will complete a satisfying dish.

 

Note:  To make breadcrumbs without a food processor, keep the bread, unsliced, for three or four days, until very dry, then rub firmly down a sharp metal grater.

 

Nutrient Value Per Serving:

295 calories

8 g total fat (3 g saturated fat)

15 g carbohydrates

2 g fiber

315 mg sodium

 

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