Oven Crispy Chicken
| 3- 1/2 lb chickens, cup up | Salt to taste |
| Nonstick vegetable cooking spray | 1 cup nonfat plain yogurt |
| 1 cup dry bread crumbs | 1 cup all purpose flour |
| 1 tsp spicy seasonings | 1/2 tsp thyme and oregano |
| 1/2 tsp seasoned salt (or salt-free seasoning) | fresh ground pepper |
Preheat oven to 400 degrees. Disjoint chicken and remove skin and fat. Lightly salt. Keep chicken in refrigerator to keep very cold for easier basting. Coat a baking sheet with vegetable spray. Place yogurt in a medium flat dish; set aside. In another medium flat dish, mix bread crumbs, flour, and seasonings. Dip each piece of chicken in yogurt then in bread mixture. Place on a cooking sheet. Spray each coated chicken piece with vegetable spray. Place chicken on bottom rack of oven and bake until tender (40-50 minutes), turning once during baking time.
Serves 8
Serve with 1/2 cup potato salad, 1 cup crudites (cherry tomato, cauliflower, and broccoli), 1 Tbsp reduced fat Ranch dressing, and 3/4 cup fruit. This meal has approximately 550 calories and includes 2 starch, 3 meat, 1-2 vegetable, 1 fruit, and 2 fat exchanges.
