Oven-Fried Parmesan Chicken 

Recipe Serves 2 (One Serving = 3-4 ounces of chicken)

Ingredients:

1 (6-8 ounce) boneless skinless chicken breast, cut into strips

1/4 cup nonfat plain yogurt

1/4 cup bread crumbs

1 tablespoon grated Parmesan Cheese

1/2 tablespoon flour

1/4 teaspoon paprika

Pinch of cayenne pepper

Cooking spray

Kitchen Equipment Needed:

Cookie sheet

Medium bowl

Small bowl

Cookie sheet

Measuring cups and spoons

Directions:

1. Preheat the oven to 450° F and spray cooking sheet.

2. Place chicken strips in yogurt and refrigerate while preparing the rest of the ingredients.

3. In small bowl, mix the rest of the ingredients.

4. Coat each piece of chicken with yogurt and dredge in crumb mixture, pressing down on both sides to get a coating of crumbs.

5. Place chicken strips on cookie sheet, spray lightly with

      cooking spray.

6. Bake for 15-20 minutes or until chicken is tender and

     juice run clear.

Nutrition Facts:

Calories 220  Calories from Fat 40

Total Fat 4.5 g

Saturated Fat 1.5g

Cholesterol 75 mg

Sodium 200mg

Total Carbohydrate 12g

Dietary Fiber 1g

Sugars 2g

Protein 30g

Vitamin A 6%           

Vitamin C 2%

Calcium 10%

Iron 8%