Low Fat Potato-Crusted Chicken

5

4 Boneless, skinless chicken breast halves
1/2 cup Water
1/2 cup Fat-free half and half
1 cup instant Mashed potato flakes
1/4 cup Fat-free sour cream
1 Tbs Chopped fresh parsley
1/2 tsp Dried tarragon; crushed
1 dash Salt
1/4 tsp Paprika

Rinse chicken and pat dry. Spray a 2-quart rectangular baking dish with nonstick cooking spray. Arrange chicken in dish. Bake uncovered at 375 degrees F for 20 minutes.
Meanwhile, in a small pan heat water & milk to almost boiling. Remove from heat & stir in next 5 ingredients. Spread potato mixture liberally over chicken pieces, and sprinkle with paprika. Return to oven and bake, uncovered for 20-30 minutes or till chicken is tender & no longer pink.

Serves 4

Per serving: 176 Calories; 2g Fat; 23g Protein; 15g Carbohydrate; 54mg Cholesterol; 190mg Sodium

5 Responses

  1. Abdul says:

    Potato crust for chicken? That is something really unique, you're an expert cook man, keep it up! I can imagine potate-crusted chicken especially low-fat, exclusively for me!

  2. Great content. Looking for some nutrition materials when I stumbled across your site.
    Bookmarked!

  3. thushy says:

    Great Post, very nice method to cook this, if you have any more secret?

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