Crispy Oven-Fried
Chicken

All the flavor and crunch of fried chicken with
under 300 calories per serving. This recipe
makes a great dinner entrée when served with
summer-fresh veggies – or over a tender green
salad. Cut cutlets into “fingers” for kids.


NUTRITIONAL INFORMATION:
Calories: 287
Fat: 9.4g
Saturated fat: 1.6g
Monounsaturated fat: 1.6g
Polyunsaturated fat: 5.1g
Protein: 42.7g
Carbohydrate: 6g
Fiber: 0.9g
Cholesterol: 101mg
Iron: 1.6mg
Sodium: 379mg
Calcium: 66mg



CLICK TO DOWNLOAD
AND PRINT THIS RECIPE




Ingredients

•   ¼ cup low-fat buttermilk
•   2 tablespoons Dijon mustard
•   4 (6-ounce) chicken cutlets
•   1/3 cup Panko (Japanese breadcrumbs)
•   1/3 cup finely chopped walnuts
•   2 tablespoons grated fresh Parmigiano-Reggiano cheese
•   ¾ teaspoon minced fresh rosemary
•   ¼ teaspoon kosher salt
•   ¼ teaspoon freshly ground black pepper
•   Cooking spray
•   Rosemary leaves (optional)



PREPARATION
Prep Time: 10 minutes


Preheat oven to 425°. Combine buttermilk and mustard in a shallow dish, stirring with a whisk. Add chicken to buttermilk mixture, turning to coat. Allow coated chicken to rest in buttermilk mixture. Meanwhile, heat a small skillet over medium-high heat. Add Panko to pan; cook 3 minutes or until golden, stirring frequently. Pour browned Panko into a shallow dish and stir in walnuts, cheese, rosemary, salt and pepper.
Arrange a wire rack on a large baking sheet; coat rack with cooking spray. Use one hand to remove chicken from buttermilk mixture and place it into the Panko mixture. Use your other hand to coat it with the dry mixture. Place coated chicken cutlets on the wire rack. Bake chicken at 425° for 13 minutes or until juices run clear. Garnish with additional fresh chopped rosemary leaves if desired.

Yield: 4 servings