Name: Oven-Fried Chicken
Yield: Makes 6 servings
Ingredients: 2 teaspoons dried thyme; 2 teaspoons dried oregano; 2 teaspoons dried basil; 2 teaspoons garlic powder; 2 teaspoons kosher salt; 2 teaspoons fresh black pepper; 6 skinless, boneless chicken breasts; 2 cups plain nonfat yogurt; 2 cups Special K cereal, crushed with a rolling pin or in a food processor or coffee grinder; Nonstick cooking spray

Editor's note: The recipe below is excerpted from Neo Soul _by Lindsey Williams.

Exercising is probably the best thing you can do right now to get in better shape. Americans of all races tend to be less active than their grandparents were. The combination of fatty foods with little exercise equals the obesity epidemic we have today in the U.S.A. Fried chicken is such a central component of Southern cooking, but it's too high in fat to be part of a regular diet. Prepare it this way and you'll have all the flavor of fried chicken without all of the extra fat.

Recipe notes

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