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Crispy Onion Dip Chicken with salad
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4.8 from 5 votes

Crispy Onion Dip Chicken

This lightened up Crispy Onion Dip Chicken has the flavors of your favorite sour cream and onion dip, in a juicy, crispy-coated chicken breast!

Ingredients

  • 4 (5 oz each) boneless, skinless chicken breast cutlets, (20 oz total)
  • ½ cup plain fat free Greek yogurt
  • 1 ½ tablespoons onion powder, divided
  • ¼ cup sliced chives, plus more for topping
  • ½ teaspoon table salt, divided
  • ¼ teaspoon black pepper, divided
  • ¾ cup panko breadcrumbs
  • 1 tablespoon vegetable oil
  • 4 wedges lemon, (lemon adds brightness to the flavors!)

Instructions

  • Pre-heat the oven to 425. Line a baking sheet with parchment paper and set aside.
  • Place the chicken breasts on a cutting board and cover with parchment paper. Use a meat mallet to pound the chicken breasts to an even thickness of about ½” thick. Pat the breasts dry with a paper towel and sprinkle with a little bit of salt and pepper.
  • In a bowl, combine the Greek yogurt with 1 tablespoon of onion powder, the ¼ cup of chives, ¼ teaspoon of salt and 1/8 teaspoon of pepper. Stir together until well combined. Place the chicken breasts in a shallow dish and coat on all sides with the yogurt mixture. Cover and place in the refrigerator to marinate for up to 8 hours (I’d let it sit for at least an hour or two…it helps the flavors to meld and the chicken breasts to stay juicy).
  • In a shallow dish, add the panko breadcrumbs and the remaining 1½ teaspoons onion powder, ¼ teaspoon salt, and 1/8 teaspoon black pepper and stir to combine. One at a time, lay each onion dip-coated chicken breast in the crumb mixture and flip to coat. Press any remaining breadcrumb mixture lightly into the chicken breasts.
  • In a large skillet, add the oil and bring over medium-high heat. When hot, add the chicken breasts and cook for 4-5 the bottoms are golden. Flip the breasts and cook for another 3 minutes on the other side to do the same. Transfer the breasts to the prepared baking sheet.
  • Place in the pre-heated oven. Bake for 15-20 minutes until chicken is fully cooked through (mine was juicy and perfect at around 17 minutes). Serve each chicken breast with a lemon wedge to squeeze over the top!

Notes

To view your WW PersonalPoints for this recipe and track it in the WW app or site, click here!
Nutrition Information per serving:
261 calories, 11 g carbs, 1 g sugars, 8 g fat, 1 g saturated fat, 36 g protein, 1 g fiber, 105 mg sodium (from myfitnesspal.com)
MYWW SMARTPOINTS PER SERVING: (SP calculated using the recipe builder on weightwatchers.com)
Green: 6 SmartPoints/ Blue: 4 SmartPoints/ Purple: 4 SmartPoints
Weight Watchers Points Plus:
6 per serving (PP calculated using a Weight Watchers PointsPlus calculator and the nutrition info below
Adapted from NY Times