Parmesan chicken

Reminiscent of crispy chicken, this version has much less fat and far more flavor because it is baked rather than deep-fried. If you prefer, in place of the yogurt, you can substitute 1 lightly beaten egg, ¼ cup cholesterol-free egg substitute, or ¼ cup buttermilk.


Olive oil

4 boneless, skinless chicken breast halves (about 4 ounces each)

¼ c. low-fat plain yogurt

¼ c toasted wheat germ

2 tbsp. freshly grated Parmesan cheese

1 tsp. dried basil

1 tsp. dried thyme

½ tsp. pepper

1/8 tsp. paprika, preferably Hungarian


Preheat the oven to 400° F. Lightly oil a baking sheet or flat pan.

Place the chicken breasts between 2 sheets of plastic wrap or place in a plastic bag; flatten them to a ½-inch uniform thickness.

Pour yogurt into a small, shallow bowl.

Stir together the wheat germ, Parmesan cheese, basil, thyme, pepper, and paprika in a separate small, shallow bowl.

Dip each chicken breast into the yogurt, turning to moisten both sides. Lay the chicken in the wheat germ-Parmesan mixture and press gently; turn to coat the other side, again pressing gently. Place on the prepared baking pan.

Bake the chicken for 5 minutes; turn and continue to bake for about 4 minutes, or until the chicken is crispy and thoroughly cooked.

YIELD: 4 servings