- 4 cloves garlic, crushed
- 1 tablespoon lime juice
- 2 tablespoons reduced-sodium soy sauce, divided
- 1/2 teaspoon ground black pepper, divided
- 4 skinless, bone-in chicken breasts
- 1 cup fat-free plain yogurt
- 1/2 cup unbleached or all-purpose flour
- 1/2 teaspoon garlic powder
- 2 tablespoons fat-free milk
- 1 1/2 cups dry bread crumbs
- Preheat the oven to 375 degrees F (190 degrees C).
- In a small bowl, mix garlic, lime juice, 1 tablespoon (15 mL) soy sauce, and 1/4 teaspoon (1.25 mL) pepper. Rub into chicken and refrigerate 30 minutes.
- In a shallow bowl, combine yogurt, flour, garlic powder, milk, remaining 1 tablespoon (15 mL) soy sauce, and remaining 1/4 teaspoon (1.25 mL) pepper. Spread bread crumbs on waxed paper.
- Dredge chicken in yogurt mixture, then press into bread crumbs on all sides. Place on the rack of a roasting pan and coat generously with nonstick spray.
- Bake 45 minutes, or until a thermometer inserted in the thickest portion registers 170 degrees F (75 degrees C) and juices run clear.