Oven “Fried” Chicken (and this “fry” is heart-healthy!)

Chicken dinner is one of the easiest, crowd-pleasing proteins to make, and you can never have an excess of recipes up your sleeve to dress up the basic chicken breast. This one is simply fabulous…crunchy like fried chicken, flavorful from fresh herbs and has a little kick from the dijon. The baking method on the wire rack is such a fantastic strategy, helping the chicken really bake into its crunchy coating, rather than steam!

Aside from being a delicious recipe, this chicken dish boasts some nice nutritional value: I’ve added some flax seeds to the walnut coating, making the crunchy “fry” on this chicken totally heart-healthy: packing in omega-3’s, which can help blood flow and decrease bad cholesterol. In addition, I’ve swapped the original recipe’s call for buttermilk with nonfat greek yogurt to save a few extra calories and add a little extra protein to the chicken coating here, as well.

This chicken ends up so hearty with its multi-layers that it can be served with a side salad or vegetable for a totally-filling meal.

Walnut and Rosemary Oven-Fried Chicken

Ingredients

  • 1/4 cup nonfat plain Greek yogurt
  • 2 tablespoons Dijon mustard
  • 4 (6-ounce) chicken cutlets
  • 1/3 cup panko (Japanese breadcrumbs)
  • 1/3 cup finely chopped walnuts
  • 2 tablespoons ground flax seeds
  • 2 tablespoons grated fresh Parmigiano-Reggiano cheese
  • 3/4 teaspoon minced fresh rosemary
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • Cooking spray

Preparation

  1. Preheat oven to 425°.
  2. Combine yogurt and mustard in a shallow dish, stirring with a whisk. Add chicken to yogurt mixture, turning to coat.
  3. Heat a small skillet over medium-high heat. Add panko to pan; cook 3 minutes or until golden, stirring frequently. Combine panko, nuts, and next 5 ingredients (through pepper) in a shallow dish. Remove chicken from yogurt mixture; discard yogurt mixture. Dredge chicken in panko mixture.
  4. Arrange a wire rack on a large baking sheet; coat rack with cooking spray. Arrange chicken on rack; coat chicken with cooking spray. Bake at 425° for 13 minutes or until chicken is done.

Original recipe from Laraine Perri, Cooking Light 
JUNE 2010

Advertisements

One thought on “Oven “Fried” Chicken (and this “fry” is heart-healthy!)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s