Links8

Special Low 
Calorie 
Recipes 
Free!
CLICK HERE

Join Our Newsletter
----------------
Get updates on sales, discounts, and contest!

Sign Up Here

Oven-Baked Chicken

Recipe Tip: make sure that both the chicken and the yogurt are very cold (hence, soaking the chicken in the ice water). The preliminary soaking will help the breading adhere and produce a crisp coating much like that of fried chicken.

12 chicken drumsticks, skinless
3 1/2 cups ice water
1 cup plain non-fat yogurt
Breading Mixture (see recipe below)

Preheat oven to 350 degrees F. drizzle olive oil into baking sheet and make sure the bottom is covered (you may need to rub around with fingers). In a large bowl with ice water, place chicken pieces; set aside.

In a shallow bowl, place yogurt. Remove one piece of chicken at a time (pat lightly with paper towel) from the ice water; roll each piece of chicken in the yogurt. Place one chicken piece into a plastic bag with Breading Mixture, reseal and shake to coat thoroughly. Transfer breaded chicken to prepared baking sheet. Repeat process until all chicken pieces are breaded. Drizzle few more drops of olive oil onto top of chicken.

Place baking sheet onto bottom shelf of oven and bake, uncovered, 1 hour,  or until a meat thermometer registers an internal temperature of 165 degrees F. (juices will run clear when cut with the tip of a knife), turning the chicken pieces every 20 minutes to allow even browning. Remove from oven and transfer onto a serving platter. Serve hot or at room temperature.

Makes 6 servings.

Breading Mixture:
1 cup seasoned bread crumbs
3/4 cup all-purpose flour
1 tablespoon creole seasoning
1/2 teaspoon garlic powder
1/8 teaspoon coarsely ground pepper
Red (cayenne) pepper to taste
1/2 teaspoon dried thyme, crushed
1/2 teaspoon dried basil, crushed
1/2 teaspoon dried oregano, crushed

In a large resalable plastic bag, combine bread crumbs, flour, Creole seasoning, garlic powder, pepper, cayenne pepper, thyme, basil, and oregano. Seal and shake well to mix.

 Quick Chicken and Brown Rice

1 cup Instant Brown rice
1 package dry onion soup mix
4 chicken breasts halves (3-ounce each), boneless and skinless
2 (10 3/4-ounce) can 98% fat-free cream of mushroom soup, undiluted
1 1/2 cup water

Preheat oven to 350 degrees F. In an un-greased large casserole dish, place rice. Stir onion onion soup mix into rice. Place chicken onto top of rice mixture.

In a medium bowl, combine mushroom soup with water; spread over the top of the chicken.

Bake, covered, 45 to 60 minutes or until a meat thermometer registers an internal temperature of 165°F (juices will run clear when cut with the tip of a knife). Remove cover to brown chicken during the last 15 to 20 minutes. Remove from oven and serve.

Makes 4 servings

 This recipe is very easy to make. By using the fat-free cream of mushroom soup, the fat and calories are cut way down to fit your diet. Your family  will never notice the difference!