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Tasty Thursday with Tori: Baked Chicken and Herbs

Original Author: Tori Copeland, Lawrence County | Adapted for Blog: Torrie Smith, Van Buren County

Tori Copeland is the Lawrence County Extension Agent - Family and Consumer Sciences/4-H. Every Thursday she will be bringing you a healthy new recipe to try with your family.

Choose herbs!

Herbs add flavor without adding calories. They are versatile and can be used on vegetables, meats, and even in beverages to add flavor and aroma. Herbs and spices are also a healthy alternative to using salt, sugar, and fat.

Try this easy-to-make recipe using herbs and spices!

Step one:

Preheat the oven to 425°F and place chicken in a roasting pan. Bake for 25 minutes.

raw chicken in roasting pan

Step two:

In a separate bowl combine yogurt, onion powder, parsley flakes, sage, tarragon, black pepper, garlic powder, and water.

herbs and yogurt in a bowl

Step three:

Pour yogurt mixture over chicken. Reduce heat to 325°F and bake for 20 minutes or until internal temperature is at least 165°F.

Yogurt mixture poured over chicken

Step four:

Enjoy with your favorite vegetables!

Finished chicken with nutrition information

Baked Chicken and Herbs Recipe

  • 4 boneless, skinless chicken breasts

  • 1 cup plain low-fat yogurt

  • 1 tablespoon onion powder

  • 1 tablespoon parsley flakes

  • 1 teaspoon sage

  • ½ teaspoon tarragon

  • ½ teaspoon black pepper

  • ½ teaspoon garlic powder

  • 1 tablespoon water

  1. Preheat oven to 425°F.
  2. Bake chicken in roasting pan for 25 minutes.
  3. In separate bowl, combine yogurt, onion powder, parsley, sage, tarragon, black pepper, garlic powder, and water.
  4. Pour yogurt mixture over chicken.
  5. Reduce heat to 325°F for 20 minutes or until internal temperature reaches at least 165°F.

Serving size 1 chicken breast

280 calories, 6 grams of Total Fat, 2 grams of Saturated Fat

49 grams of Protein, 6 grams of Total Carbohydrate

0 grams of Dietary Fiber, 140 milligrams of Sodium


This information and recipe came from the University of Arkansas System Division of Agriculture Cooperative Extension Service’s Cooking with Extension Cookbook. For more information on Herbs and Spices, contact your local County Extension Agent!