Oven-Fried Chicken

Editor's note: The recipe below is excerpted from Neo Soul _by Lindsey Williams. Exercising is probably the best thing you can do right now to get in better shape. Americans of all races tend to be less active than their grandparents were. The combination of fatty foods with little exercise equals the obesity epidemic we have today in the U.S.A. Fried chicken is such a central component of Southern cooking, but it's too high in fat to be part of a regular diet. Prepare it this way and you'll have all the flavor of fried chicken without all of the extra fat. _

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Served Person: Makes 6 servings

Chicken Poultry Bake Low Fat Yogurt Kwanzaa Family Reunion Healthy

2 teaspoons kosher salt
2 teaspoons dried oregano
6 skinless, boneless chicken breasts
2 teaspoons dried thyme
2 teaspoons garlic powder
2 teaspoons dried basil
nonstick cooking spray
2 teaspoons fresh black pepper
2 cups plain nonfat yogurt
2 cups special k cereal, crushed with a rolling pin or in a food processor or coffee grinder

Preparation 1. Preheat the oven to 375Â°F. 2. In a large plastic bag, combine the thyme, oregano, basil, garlic powder, salt and pepper. Shake well. Add two breasts at a time to the bag and shake to coat the chicken. Continue until all the breasts are coated. 3. Place the yogurt in a large bowl, and the cereal on a large plate. Dip each breast in the yogurt and then in the cereal. Place the chicken breasts on a baking sheet sprayed with nonstick cooking spray. 4. Bake for 35 to 45 minutes, until the chicken is brown and cooked through. Do not cover or turn the chicken during the baking process. 5. When the chicken is completely cooked, remove the baking sheet from the oven and let cool ten minutes before serving. Per serving: 227 calories, 32 grams protein, 4 grams fat, 194 mg sodium Nutritional analysis provided by Neo Soul From Neo Soul by Lindsey Williams, Penguin Group

Oven-Fried Chicken

Ingredients

Nutrition facts