Heart-Healthy Baked Chicken Goujons
Satisfy your cravings for crispy, flavorful chicken with these **Heart-Healthy Baked Chicken Goujons**, a guilt-free twist on a classic favorite. Coated in a delicious blend of whole wheat breadcrumbs, nutrient-packed ground flaxseed, and aromatic spices like paprika and garlic powder, these oven-baked goujons achieve a perfectly golden crunch without the need for frying. With a tender, juicy interior thanks to a quick dip in low-fat buttermilk and a light olive oil spray for added crispiness, this recipe is a health-conscious choice for the whole family. Ready in just 40 minutes and ideal for pairing with a fresh green salad or your favorite low-sodium dipping sauce, these chicken goujons are packed with flavor, heart-healthy ingredients, and easy preparation. Perfect for busy weeknights or a wholesome snack, this dish will be your go-to for a light yet satisfying meal.
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Ingredients
- 2 pieces boneless, skinless chicken breasts
- 1 cup whole wheat bread crumbs
- 2 tablespoons ground flaxseed
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt
- 0.5 cup low-fat buttermilk
- 1 as needed olive oil spray
Directions
Step 1
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
Step 2
Slice the chicken breasts into strips approximately 1 inch wide to form goujons.
Step 3
In a shallow bowl, mix together the whole wheat bread crumbs, ground flaxseed, paprika, garlic powder, black pepper, and salt until well combined.
Step 4
Pour the low-fat buttermilk into another shallow bowl.
Step 5
Dip each chicken strip into the buttermilk, ensuring it's fully coated, and then roll it in the breadcrumb mixture, pressing gently to adhere the mixture to the chicken.
Step 6
Place the coated chicken strips onto the prepared baking sheet, spacing them apart to allow even cooking.
Step 7
Lightly spray the tops of the chicken strips with olive oil spray, to help them crisp up while baking.
Step 8
Bake the chicken goujons in the preheated oven for 18-20 minutes, or until they are golden brown and the chicken is cooked through to an internal temperature of 165°F (75°C).
Step 9
Once cooked, remove the chicken goujons from the oven and let them rest for a few minutes before serving.
Step 10
Serve these heart-healthy chicken goujons with your favorite low-sodium dipping sauce or alongside a fresh green salad.
Nutrition Facts
| Serving size | (716.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1518.8 |
| Total Fat 32.2g | 0% |
| Saturated Fat 7.3g | 0% |
| Cholesterol 300.8mg | 0% |
| Sodium 2584.0mg | 0% |
| Total Carbohydrate 174.2g | 0% |
| Dietary Fiber 21.2g | 0% |
| Total Sugars 22.3g | |
| Protein 147.4g | 0% |
| Vitamin D 67.0IU | 0% |
| Calcium 391.7mg | 0% |
| Iron 13.0mg | 0% |
| Potassium 1680.4mg | 0% |
Source of Calories