Tessa frequently asks me to make this chicken to accompany the fresh produce we get from our organic CSA. It's crispy from the panko breadcrumbs and amazingly moist on the inside thanks to the yogurt coating, and is baked, not fried, so it has very little fat/oil to boot.
I modified what I make from a dinner we had at Tessa's uncle's house, using whole wheat panko breadcrumbs, and substituting yogurt for most of the butter. It takes a while to bake, admittedly, but doesn't require any monitoring, really, so you can focus on the rest of the meal while the oven does all the work. (Also, it takes about the same amount of time to bake as it takes whole grain brown rice to cook... just saying...) I like it with broccoli, roasted carrots, summer squash, cauliflower, brussels sprouts, potatoes...
4 skinless, boneless chicken breasts
6 oz low-fat, plain yogurt
1 cup whole wheat panko breadcrumbs
1/2 tsp garlic powder
1/4 tsp onion powder
1 1/2 tsp Italian seasoning
1/4 cup grated parmesan cheese (optional)
sea salt, to taste
1 tbsp butter or extra virgin olive oil, divided
1. Preheat oven to 350 degrees.
2. Place yogurt in a bowl or on a plate and stir until smooth.
3. In a separate shallow dish or bowl, combine the bread crumbs, seasoning, and parmesan cheese.
4. Lightly oil or butter a 9x13 baking dish.
5. Dip each chicken breast in the yogurt, then into the breadcrumb mixture, coating completely but not heavily.
6. Place each coated chicken breast in the baking dish, topping with a drizzle of olive oil or a small piece of butter.
7. Bake for 40-50 minutes, or until internal temperature of chicken is 165 degrees and the coating is golden brown.
8. Allow chicken to rest for 5-10 minutes before serving.
Serves 4-8, depending on the size of the chicken breasts.
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