Ingredients:
- fresh ground pepper , to taste
- 3/4 cup dried course breadcrumbs, i used panko
- 1/4 cup fresh grated parmesan-regiano cheese, about 1 oz
- 4 -6 boneless skinless chicken breasts , i used 3 very meaty chicken breasts
Directions:
- Preheat oven to 400°F.
- In a pie plate mix together the yogurt, mustard, salt and pepper.
- In a separate pie plate mix together the bread crumbs, parmesan cheese, parsley and dried herbs. I like to use a food processor I add all the herbs, I do use fresh when available, and give it all a whirl to combine and make the Panko crumbs a bit smaller.
- Pat the chicken breasts dry with a paper towel.
- Dredge and coat the chicken breasts in the yogurt mixture.
- Roll them in bread crumb mixture to coat. Pat the breadcrumbs into the chicken to make them adhere.
- Place on a lightly sprayed baking dish or on a rack placed inside a baking dish (lined with foil for easier cleanup).
- Lightly spray the tops with cooking spray to aid in browning.
- Cook until the juices run clear or 165°F About 30-45 minutes depending on the size & thickness of the chicken breasts. Checking inner temperature with a meat thermometer .
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 219.36 Kcal (918 kJ) | ||
| Calories from fat | 54.44 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.05g | 9% | |
|---|---|---|---|
| Cholesterol | 117.02mg | 39% | |
| Sodium | 866.05mg | 36% | |
| Potassium | 603.51mg | 13% | |
| Total Carbs | 1.19g | 0% | |
| Sugars | 0.65g | 3% | |
| Dietary Fiber | 0.23g | 1% | |
| Protein | 41.51g | 83% | |
| Vitamin C | 3.4mg | 6% | |
| Iron | 0.3mg | 2% | |
| Calcium | 36.9mg | 4% | |
| Amount Per 100 g | |||
| Calories | 98.77 Kcal (414 kJ) | ||
| Calories from fat | 24.51 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.72g | 9% | |
|---|---|---|---|
| Cholesterol | 52.69mg | 39% | |
| Sodium | 389.93mg | 36% | |
| Potassium | 271.73mg | 13% | |
| Total Carbs | 0.53g | 0% | |
| Sugars | 0.29g | 3% | |
| Dietary Fiber | 0.1g | 1% | |
| Protein | 18.69g | 83% | |
| Vitamin C | 1.5mg | 6% | |
| Iron | 0.1mg | 2% | |
| Calcium | 16.6mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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