Rosemary Oven-fried Chicken


Step away from the chicken fingers, kids, and step UP to this healthier, more mature and much tastier oven-fried entrée. Still want to be a kid? Cut the chicken into wide strips and serve with a honey-mustard dipping sauce.


NUTRITIONAL INFORMATION:
PER SERVING

Calories: 227
Fat: 8.9g
Protein: 29.6g
Carbohydrate: 6g
Fiber: 0.9g
Cholesterol: 68mg
Sodium: 344mg
Calcium: 17mg

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Ingredients

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


PREPARATION

•   Heat oven to 425 degrees.

•   Arrange a wire rack on a large baking sheet and spray the rack with cooking spray.

•   Whisk together buttermilk and mustard in a shallow dish. Add chicken to mixture and turn to coat.

•   Heat a small skillet over medium-high heat. Add Panko and stir while cooking about 3 minutes or until the breadcrumbs turn golden.
 
•   In a shallow dish, combine Panko with nuts, cheese, minced rosemary, salt and pepper.

•   One by one, remove chicken from the buttermilk mixture and dredge each cutlet in the Panko mixture. Arrange each piece on the wire rack. Discard the remaining buttermilk mixture.

•   Bake chicken in preheated oven for 13 minutes or until a thermometer indicates it is done.

•   Garnish with rosemary leaves before serving.

Servings: 4
one 4-oz. cutlet each









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