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Oat Crusted Chicken (Yogurt-Marinated)

Avatar photoDora
Prep: 15 minutes
Cook: 20 minutes
Marinating 30 minutes
Total: 1 hour 5 minutes
Servings: 4 servings
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Ingredients
  

  • 1 lb boneless and skinless chicken breast 450g
  • 2 cups rolled oats 160g
  • 1 cup plain yogurt 250g
  • 2 teaspoons lemon juice
  • 1 teaspoon dry oregano
  • 1 teaspoon dry basil
  • ½ teaspoon ground rosemary
  • 1 teaspoon sea salt or to taste
  • black pepper to taste
  • ½ teaspoon cooking oil

Instructions
 

  • In an airtight container whisk together plain yogurt, lemon juice, dried oregano, dried basil, ground oregano, salt, and black pepper. Taste and adjust the salt and pepper if necessary. Set aside.
  • Cut boneless and skinless chicken into strips, and then put it into the marinade. Coat the chicken evenly, close the airtight container, and refrigerate overnight.
  • Preheat your oven to 350°F (180°C).
  • Line a baking sheet with parchment paper.
  • Add a small amount of rolled oats to a plate, then coat the chicken evenly in oats on both sides, not too thick and not too bare. If the oats start clumping, add more rolled oats as you go.
  • Put oat-coated chicken strips on the parchment paper. Lightly brush the tops with a small amount of oil. One stroke of the brush will be enough.
  • Bake the oat-crusted chicken for 25 to 30 minutes, or until the chicken reaches an internal temperature of 165°F(74°C). When it’s baked, serve it with your favorite side dish.
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Notes

  • You might need extra rolled oats. As you dredge the chicken, the oats may clump together instead of sticking to the chicken.
  • Put a small amount of rolled oats on the plate first (just enough to cover it), then gradually add more as you go. This way, fewer oats will stick to the plate.
  • Amount of oil: it is really a small amount. You do not need to soak the chicken in oil. Just one brushstroke will do fine. This helps the oats crisp up.
  • Marinating takes anywhere from 30 minutes to a full night. It's better overnight, but 30 minutes does the trick if you're in a hurry (just bump up the spices a bit)
  • GALLBLADDER DIET: you can use low-fat yogurt.
  • Low FODMAP: rolled oats are considered low FODMAP at ½ cup per serving.