Lemon and Pepper Crusted Chicken
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Prep Time
10 MINS
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Cook Time
25 MINS
- KCals 232
- Carbs 9.8G
Ingredients
For the marinade
- 150 g fat free Greek yoghurt
- juice of 1 lemon
- ¼ tsp garlic granules
- good pinch of coarsely ground black pepper
For the chicken
- 4 chicken breasts, around 165g each
- 50 g panko breadcrumbs
- zest from one lemon, finely grated
- 1 tsp coarsely ground black pepper
- 1 tsp dried chives
- ¼ tsp salt
- low-calorie cooking spray
Instructions
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Mix the marinade ingredients together in a non-metallic bowl, add the chicken breasts and coat them well. Cover and refrigerate for up to 2 hours. Take care not to marinate for any longer than this as the acidic lemon juice can break down the chicken and change the texture.
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Preheat the oven to 180°C and spray a baking sheet with low-calorie cooking spray.
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Mix together the breadcrumbs, black pepper, lemon zest, chives and salt, and scatter on a plate.
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Remove the chicken from the marinade and scrape off the yoghurt. The yoghurt marinade tenderises and flavours the chicken, but if you leave too much on it will release water while cooking and make your breadcrumbs soggy.
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Coat the chicken breasts in the breadcrumb mix and place on the baking sheet. Spray with low-calorie cooking spray and place in the oven for 20-25 minutes. The chicken is cooked when there is no pink remaining. If you have a meat thermometer, check the thickest part of the chicken has reached a temperature of 75°C.
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Serve!