Crispy Yogurt-Coated Chicken Seasoned with Parmesan Cheese
Lemony, Lightweight Chicken Breasts Roundup
esternize your taste buds with this divine recipe I stumbled upon in a church cookbook back in the day when I was zealously tracking Weight Watchers points. It's a lean and mean dish, packing a flavor punch with minimal fat and calories - clocking in around 6 WW points per serving. Toss this delicacy over some rice, or enjoy with potatoes, either way, your taste buds will thank you.
- Servings: 4
- Difficulty Level: As easy as pie
- Estimated Time: 1 hour 20 minutes, 15 minutes active
Ingredients (12)
- Cooking spray
- 4 chicken breasts, devoid of skin and bones
- 1 zesty lemon, juiced
- 1 cup plain, non-fat yogurt
- 2 tablespoons flour
- 1/4 cup low-fat mayonnaise
- 2 tablespoons Dijon mustard
- 1/2 teaspoon thyme
- A dash of cayenne, as you desire
- Sprinkle of paprika, as per your preference
- 1 bunch green onions, finely sliced
- 1/4 cup shredded Parmesan cheese
Instructions
- Warm up the oven to 350 degrees Fahrenheit.
- Spray a 8x8-inch baking dish with cooking spray.
- Pop the chicken breasts into the baking dish, sprinkle the lemon juice generously.
- In a medium mixing bowl, whisk together the yogurt, flour, mayonnaise, mustard, Worcestershire sauce, thyme, paprika, and cayenne.
- Coat the chicken breasts evenly with the mixture.
- Layer the onions on top of the yogurt mixture.
- Pop the dish in the oven, leave uncovered, and bake for 1 hour.
- Sprinkle the Parmesan cheese on top, and continue cooking until it gets a slight golden hue. If desired, you can throw it under the broiler for added browning.
The nutritional facts for this dish may vary, but here's a rough estimate based on similar recipes:
- Calories: Approximately 212 to 220 per serving.
- Protein: High, approximately 25-30 grams per serving.
- Fat: Low, typically 3-5 grams.
- Carbohydrates: About 14-15 grams, primarily from the lemon juice and yogurt.
Cooking times can range based on the method used, but expect around:
- Grilling: Approximately 12-16 minutes total, with 6-8 minutes per side.
- Baking: About 16-18 minutes at 425°F until the chicken reaches 165°F.
- Air Frying: Around 12 minutes, flipping halfway, depending on the unit and chicken size.
- The lemon-yogurt mixture for the chicken breasts includes low-fat mayonnaise, Dijon mustard, and sprinkle of paprika, enhancing the recipe's flavor profile.
- The nutritional advantage of this Lemony, Lightweight Chicken Breasts Roundup is evident, with approximately 212 to 220 calories per serving, and a high protein content of about 25-30 grams.
- This dish appeals not only to your taste buds, but also to Watchers keeping tabs on their calories, as it contains as little as 3-5 grams of fat per serving.
