Oat Crusted Chicken with Lemon Dill Yogurt Sauce

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Oat Crusted Chicken with Lemon Dill Yogurt Sauce



Oat Crusted Chicken with Lemon Dill Yogurt Sauce
Number of Servings: 4 Total Preparation Time: less than 15 minutes
Actual Cooking Time: less than 15 minutes Source: Food Insight + Chef Spike Mendelsohn
Food Groups: Dairy, Grains, Protein
Meal Type: Dinner Entrée
Nutrition Content: Good Source of Calcium, Good Source of Fiber
Special Features: Quick to Prepare (under 30 minutes)

www.foodinsight.org/spikednutrition

Ingredients:

Chicken
2 tablespoons Canola oil
2 teaspoons smoked Paprika
1 teaspoon Garlic powder
1 teaspoon ground Cumin
3/4 teaspoon Salt
1 1/2 cups quick Oats
1 Egg
1 tablespoon Water
4 boneless, skinless Chicken
breasts, pounded thin

Yogurt Sauce
Juice of 1 Lemon
3 Garlic cloves
3 tablespoons fresh Dill
3 cups Greek yogurt
Salt and pepper

Preparation:

1. In a shallow dish, mix paprika, garlic powder, cumin, salt, and oats.
2. In a second dish, beat egg and water with fork until frothy.
3. Dip chicken into egg mixture, then coat with seasoned oats.
4. Heat canola oil in a pan. Cook chicken in pan over medium heat until golden brown on both sides.
5. Drizzle yogurt sauce on plate next to chicken, add greens if desired.


Nutrient Information
Calories: 582
Total Fat: 17 g
Saturated Fat: 3 g
Polyunsaturated Fat:
Monounsaturated Fat:
Sodium: 740 mg
Carbohydrates: 39 g
Protein: 68 g
Fiber: 7 g
Vitamin A:
Vitamin C:
Calcium: 420 mg
Iron:

Cook's Notes:

Use a nonstick pan and reduce canola oil to lower the fat and calories in this recipe.