4 garlic cloves, crushed
1 tablespoon lime juice
2 tablespoons reduced-sodium soy sauce
1/2 teaspoon ground black pepper
4 skinless bone-in chicken breasts or thighs
1 cup (8 ounces) fat-free plain yogurt
1/2 cup unbleached or all-purpose flour
1/2 teaspoon garlic powder
2 tablespoons fat-free milk
1 1/2 cups dry bread crumbs
Preheat the oven to 375°F.
In a small bowl, mix the garlic, lime juice, 1 tablespoon soy sauce, and 1/4 teaspoon pepper. Rub into the chicken and refrigerate for 30 minutes.
In a shallow bowl, combine the yogurt, flour, garlic powder, milk, remaining 1 tablespoon soy sauce, and remaining 1/4 teaspoon pepper. Spread bread crumbs on waxed paper.
Dredge chicken in yogurt mixture, then press into bread crumbs on all sides. Place on the rack of a roasting pan and coat generously with nonstick spray.
Bake for 45 minutes, or until a thermometer inserted in the thickest portion registers 170°F and the juices run clear.
Makes 4 servings
Per serving: 408 calories, 38 g protein, 49 g carbohydrate, 6 g total fat, 74 mg cholesterol, 0 g fiber, 760 mg sodium
Decadent (yet smart!) desserts
