"Fried" Chicken(Lo-Cal, Low-Fat)
Light and flavorful low-calorie fried chicken with crispy breadcrumbs and savory seasonings, ideal for health-conscious diners seeking a satisfying, crispy poultry dish.
Ingredients
Instructions
- Preheat oven to 400°F (200°C).
- Spray a wire rack with cooking spray and place it on a cookie sheet.
- Combine bread crumbs and seasonings in a bowl.
- Coat the chicken pieces with nonfat yogurt, then press the breadcrumb mixture onto the chicken.
- Place the coated chicken on the prepared rack and bake for 45 minutes until lightly browned and juices run clear.
Tips & Substitutions
For a crispier texture, consider using panko bread crumbs instead of plain bread crumbs. If you don't have nonfat yogurt, Greek yogurt can be a great substitute. You can also experiment with different seasonings like garlic powder or Italian herbs to customize the flavor profile. Make sure to use a wire rack to allow air circulation for even cooking, similar to techniques in American recipes.
Serving Suggestions
This low-calorie fried chicken pairs beautifully with a fresh garden salad or steamed vegetables for a balanced meal. For a heartier option, consider serving it alongside rice or a creamy side like Butterfields' Mushroom Soup. A light dipping sauce, such as a yogurt-based ranch, can enhance the flavor.
Storage & Reheating
Leftover fried chicken can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, place the chicken in an oven preheated to 375°F (190°C) for about 15-20 minutes, which will help maintain its crispiness. Avoid microwaving as it can make the coating soggy.
Nutrition & Diet Analysis (per serving)
Each serving of "Fried" Chicken(Lo-Cal, Low-Fat) contains roughly 126 calories, with 6g protein, 24g carbohydrates, and 4g fat. It is an excellent source of vitamin A (70% of the Daily Value), dietary fiber (36% of the Daily Value), and iron (34% of the Daily Value), and a good source of potassium and protein. It also contributes 10g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I prepare this dish in advance?
Yes, you can prepare the chicken by coating it with yogurt and bread crumbs a few hours ahead and refrigerate it. When ready to bake, just follow the original instructions. This allows the flavors to meld and can make for a quicker meal when you're ready to cook.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).