Snow, wind, cold… and Oven-Fried Chicken

February 4th, 2014 by Live Well Omaha Kids

Written by Courtney Brewer, Live Well Omaha Kids Social Media Consultant

159024267It’s currently 16 degrees in Omaha and I’m sitting all cozy warm in my home office watching the snow fly across my window. Having grown up in South Dakota my entire life, you may be surprised to learn that I’m NOT a cold air person and I’m definitely NOT a snow person. Just thinking about snow puts me in the mood for some good ‘ole comfort food.

Thanks to Toni Kuehneman, MS, RD, LMNT and our friends at CHI Health’s Heart and Vascular Institute, I have a healthy version of a popular comfort food to share – straight out of their heart healthy cookbook, The Spice Shaker. On top of being a comfort food and good for you, it’s also VERY easy to make. Maybe not as easy as hitting that fried chicken fast food drive-thru, but you’re going to feel a lot better about eating it. Ok, I take that back – with these roads, making this may be easier than driving anywhere! Enjoy!

Oven-Fried Chicken
1/2 cup nonfat plain yogurt
1/2 cup Panko bread crumbs
1/2 tsp. onion powder
1/2 tsp. garlic powder
1/4 tsp. ground ginger
1/4 tsp. cayenne pepper
4 skinless chicken breast halves
Vegetable cooking spray

Preheat oven to 400 degrees. Spoon yogurt into shallow dish. Mix bread crumbs and seasonings in a plastic bag. Dip chicken in yogurt until coated, then shake in bag to coat with bread crumbs. Spray baking pan with cooking spray. Arrange chicken flesh side down; bake 20 minutes, turn and bake 25 minutes more.

Serves: 4
Serving size: 1 chicken breast
Calories: 157
Carbohydrate: 5 grams
Fiber: 0
Protein: 29 grams
Fat: 2 grams
Saturated fat: 0
Trans fat: 0
Sodium: 95 milligrams

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