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Oven-Fried Parmesan-Crusted Chicken Recipe

Oven-Fried Parmesan-Crusted Chicken Recipe

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Ingredients:

Serving

4 slices whole-wheat bread
cooking spray
2 tbsp finely grated fresh parmesan cheese
1/4 tsp sea salt
3/4 tsp freshly ground black pepper
3/4 tsp regular or smoked paprika
3/4 tsp garlic powder
1 cup plain 2% reduced-fat greek yogurt
2 large egg whites, beaten
1 tbsp dijon mustard
2 skinless boneless chicken breast halves (1 lb), each halved crosswise
2 skinless boneless chicken thighs (about 1/3 lb)
2 small chicken drumsticks (about 1/2 lb), skinned
lemon wedges and parsley for serving

Directions:

Preheat oven to 400°. Place bread in a food processor; pulse 10 times or until coarse crumbs form. Spread breadcrumbs in a single layer on a shallow baking pan lined with parchment paper. Bake in middle of oven until one shade darker (about 5 minutes), stirring once. Using parchment paper, pour breadcrumbs into a shallow bowl to cool. Reline baking pan with paper, and lightly coat paper with cooking spray; set aside to use for chicken. Once breadcrumbs are cool, add Parmesan, salt, pepper, paprika, and garlic powder.
Combine yogurt, egg whites, and mustard in a shallow bowl, whisking well; set aside.
Pat chicken dry. Dip chicken into yogurt mixture to coat, letting some excess drip off; coat both sides of chicken in breadcrumb mixture, patting to adhere.
Arrange coated chicken in a single layer on prepared baking pan; lightly coat tops of chicken with cooking spray. Bake in middle of oven until cooked through (35-40 minutes). Arrange on a platter with lemon wedges and parsley.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	2678.29 Kcal (11213 kJ)
Calories from fat	1674.86 Kcal
		% Daily Value*
Total Fat	186.1g	286%
Cholesterol	682.98mg	228%
Sodium	3359.71mg	140%
Potassium	2462.6mg	52%
Total Carbs	74.68g	25%
Sugars	15.03g	60%
Dietary Fiber	5.73g	23%
Protein	175.79g	352%
Vitamin C	0.3mg	1%
Iron	5.4mg	30%
Calcium	595.1mg	60%

Amount Per 100 g
Calories	209.46 Kcal (877 kJ)
Calories from fat	130.99 Kcal
		% Daily Value*
Total Fat	14.55g	286%
Cholesterol	53.41mg	228%
Sodium	262.75mg	140%
Potassium	192.59mg	52%
Total Carbs	5.84g	25%
Sugars	1.18g	60%
Dietary Fiber	0.45g	23%
Protein	13.75g	352%
Iron	0.4mg	30%
Calcium	46.5mg	60%

* 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.

Tastes

salty
savory
bitter
sweet

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