Atchafalaya Chicken

Ingredients

• 4 skinless boneless chicken breast halves
• 1/2 cup nonfat yogurt
• 1 tablespoon Creole seasoning (may use 1/4 teaspoon black or white pepper low sodium variety)
• 1/2 cup seasoned (Italian) bread crumbs

Directions

Mix yogurt, Creole seasoning and pepper in small bowl. Dip chicken pieces in yogurt-seasoning mixture, coating very well. Roll chicken pieces in bread crumbs, making sure crumbs completely coat chicken. Place chicken pieces in microwave dish, cover dish with waxed paper (not plastic wrap), cook on high (approximately 12-15 minutes), rotating dish halfway through cooking time.

Yield: 4 servings
Serving size: breast half
Calories per serving: 200
Sodium per serving: 210 mg
Protein: 30 grams Carbohydrate: 3 grams
Fat: 3 grams Cholesterol: 85 mg
Sodium: 280 mg: 150 mg (using low sodium seasoning)
Diabetic Exchange = 3 lean meats

Source: LSU AgCenter