Winning "fried"chicken

3 Tbsp. fat free plain yogurt
4 large fresh basil leaves, chopped
1 tsp. chopped fresh oregano leaves
1 tsp. chopped fresh thyme leaves
1/4 tsp. garlic powser
Pinch of salt
Pinch of ground black pepper
4 Tbsp. whole wheat panko breadcrumbs or finely crushed wasa light rye crispbread( i use the wasa)
2 small(1/4-pound) boneless skinless chicken breasts, trimmed of visible fat
Mustard or low-fat, low-sodium marinara sauce, to taste(optional)

Preheat the oven to 400. Lightly mist a small nonstick baking sheet with olive oil spray. In medium shallow bowl, combine the yogurt, basil , oregano, thyme, garlic powder, sakt and pepper . Stir to mix well. Place 2 Tbsp. of the bread crumbs or crushed crispbread in another medium shallow bowl. Set next to the yogurt mixture. Dip 1 chicken breast into the yogurt mixture to coat . Transfer to the crumbs to coat evenly. Place on the prepared baking sheet. Add the remaining 2 Tbsp. crumbs to the bowl . Repeat the procedure with the second breast . Place on the baking sheet m not touching the other breast . Bake for 10 minutes. Flip the chicken and bake for 8 to 10 minutes , or until no longer pink ... Serve immediately with mustard or marinara sauce on the side, if desired.
MAKES 2 SERVINGS
Per serving:173 calories , 29g protein, 9g carbs, 2g fat(less than 1 g saturated), 66mg cholesterol,1g fiber, 171mg sodium
VERY YUMMMMMMMMY!!! ENJOY