Recipe: Crisp Oven-Fried Chicken (using whole wheat panko bread crumbs)

CRISP OVEN-FRIED CHICKEN
"The next day, leftovers of this fried chicken will still draw compliments."


1/2 cup unbleached all purpose flour
11/4 tsp. dried basil
11/4 tsp. mustard powder
11/4 tsp. dried oregano
11/4 tsp. dried or rubbed sage
11/4 tsp. dried thyme leaves
1/8 tsp. ground cayenne pepper
1 tsp. salt
1/2 tsp. freshly ground black pepper
1 large egg white
1 container (6 oz.) low-fat, plain yogurt
1 1/2 cups whole-wheat panko bread crumbs
4 skinless chicken breast halves with rib, about 6 oz. each
Canola or olive oil cooking spray

Preheat oven to 375 degrees F. Spray wire baking rack, place it on foil- covered baking sheet and set aside.

In a plastic bag, combine flour, basil, mustard, oregano, sage, thyme, cayenne, salt and pepper by shaking bag; set bag aside.

In shallow, wide dish, use fork to beat egg white until frothy. Mix in yogurt, and set dish aside. Place panko in another shallow, wide plate.

One at a time, using paper towel, pat a chicken breast dry, drop it into bag and shake to coat evenly with seasoned flour. Dip floured chicken in yogurt mixture, turning to cover it completely, then shake gently to remove excess. Place chicken in panko, rib side up and using your fingers, press panko to cover chicken all over. Place panko-coated chicken rib side down on prepared rack. With your fingers press on panko to cover any open spots. Repeat with remaining chicken pieces, leaving at least 1-inch between them on rack.

Coat tops of chicken breasts with cooking spray. Discard remaining flour, yogurt mixture and panko.

Bake chicken until crisp and golden brown with darker edges, about 45 minutes. Instant read thermometer inserted into thickest part of breast should register 165 degrees F.

The chicken is crunchy when served within one-half hour. It keeps, wrapped in foil in refrigerator, for 2 days, though breading will be soft.

Makes 4 servings

Per serving: 254 calories, 3 g total fat, (<1 g saturated fat), 22 g carbohydrate, 34 g protein, 2 g dietary fiber, 291 mg sodium.

Adapted from source: Dana Jacobi for the American Institute for Cancer Research