I found a this recipe in a church cookbook and tweaked it when I was religiously counting Weight Watchers points. It is low in fat and calories (just under 6 WW points/serving), but tastes much richer due to the gravy it makes. I usually serve it with rice, but it’s good with potatoes too.

  • Yield: 4 servings
  • Difficulty: Easy
  • Total: 1:20
  • Active: 15

Ingredients (12)

  • Cooking spray
  • 4 skinless, boneless chicken breasts
  • 1 lemon, juiced
  • 1 cup plain, non-fat yogurt
  • 2 Tbs flour
  • 1/4 cup low-fat mayonnaise
  • 2 Tbs Dijon mustard
  • 1/2 tsp thyme
  • cayenne to taste
  • paprika to taste
  • 1 bunch green onions, chopped
  • 1/4 cup shredded Parmesan cheese


  1. Preheat oven to 350.
  2. Spray 8in square baking dish with cooking spray
  3. Place chicken in baking dish and sprinkle on lemon juice
  4. In medium bowl, mix together yogurt, flour, mayonnaise, mustard, thyme, Worcestershire sauce, paprika, and cayenne.
  5. Spread yogurt mix over chicken
  6. Layer onions on top of yogurt mix
  7. Bake for 1 hr, uncovered
  8. Sprinkle on parmesan cheese and cook until cheese in slightly brown. Can broil if you prefer.