Healthy Parmesan Crusted Chicken (with Greek Yogurt)

You know what I love?  Parmesan Crusted Chicken.  Specifically, that Hellman’s recipe… the one where you coat the chicken in mayo and cover it with cheese and breadcrumbs.

It’s delicious, one of my favorite dishes in fact… except for the fact that a single serving contains 370 calories and 25 grams of fat!

What a dilemma for someone like me who adores this recipe but doesn’t want to consume a whole days worth of (unhealthy and saturated) fats in a single sitting.  Yikes.

But what if there was a way to slash those calories almost in half and reduce the amount of fat by 90% (yes, 90%!)…

What if, by the magical powers of the superfood that is Greek yogurt, there was a way to make that happen without sacrificing taste?  Well Greek yogurt does make this possible.  Not to mention to also boosts the amount of protein in the recipe, bringing a single serving up to over 35.5 grams of protein (check out the nutrition facts at the bottom of the page).

You know how I know this recipe is really good?  My impossible-to-please 7-year-old sister asked me for a bite of mine… and then another… and then another…

Yeah, it is that good.  Try it out and I think you won’t be disappointed.

Here’s how to:

Ingredients:

(serves 4)

4 boneless skinless chicken breast
1 cup plain greek yogurt
1 1/4 tsp lemon juice
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 c grated Parmesan cheese
2 tbsp Italian breadcrumbs (or, if you really want to be healthy, you can use whole wheat panko)

Instructions:
1 Preheat oven to 425 F
2 Combine the greek yogurt, lemon juice, garlic powder, and onion powder, mix well
3 In a separate bowl, combine the grated Parmesan cheese and the Italian breadcrumbs
4 Spray a glass pan or baking sheet with non-stick spray and lay your chicken on the pan
5 Completely cover each breast with about 1/4 cup of the greek yogurt mixture (only 2 servings are shown in these pictures)

6 Evenly distribute the entire breadcrumb/Parmesan mixture over the chicken breasts

7 Bake in the oven for 20 minutes or until cooked (internal temperature should be 170 F)

8 Enjoy!

Nutrition Facts: (1 breast)

(Calculated using Myfitnesspal)

Calories: 200
Total Fat: 2.6 g
Saturated: 0.8 g
Poly: 0.1 g
Mono: 0
Trans: 0
Cholesterol: 72.5 mg
Sodium: 363.4 mg
Potassium: 1.2 mg
Total Carbs: 4.8 g
Dietary Fiber: .1 g
Sugars: 2.5 g
Protein: 35.5g
Vit A: 0%
Vit C: 0.5%
Calcium: 11.7%
Iron: 1.7%