Oven Fried Chicken

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  • 12 chicken thighs, skinned and fat removed
  • Pam vegetable spray
  • 1 cup bread crumbs (can be made from lo-cal bread)
  • Teriyaki sauce


  1. Pour half cup teriyaki sauce over chicken, turn several times.
  2. Put bread crumbs, pepper and garlic powder in plastic bag.
  3. Spray a large square pan with Pam.
  4. Coat chicken with bread crumbs and put in pan. Spray top of chicken lightly with Pam.
  5. Bake 375 degrees F for 45 minutes.

Variation: Omit teriyaki and substitute low fat milk. Add salt and pepper to bread crumbs. Before putting chicken in pan, add a clove of minced garlic and a sprig of fresh rosemary to bottom of pan.