The equivalent of one whole fryer 
(may use all white meat)
2 tablespoons fresh squeezed lemon juice
cayenne pepper to taste
1/2 cup plain low fat yogurt
2 Tablespoons mayonnaise
1 tablespoon dijon or stone ground mustard
1 teaspoon Worcestershire sauce
1/2 teaspoon thyme
1/4 cup green onions, sliced thin
1/4 cup grated Parmesan cheese

Preheat oven to 350 degrees. Arrange chicken in baking dish sprayed with Pam. Dribble with lemon juice, sprinkle with cayenne pepper. 

In a small bowl mix the yogurt, mayo (I use Miracle Whip), mustard, Worcestire sauce, thyme and green onions and spread over the chicken. Bake uncovered for 60 minutes or until fork tender. Sprinkle with parmesan and bake another 5 minutes OR drain pan juices, sprinkle with cheese and place under broiler until slightly browned.