Heart-Healthy Boneless Fried Chicken
Enjoy the crispy, golden perfection of fried chicken without guilt with this Heart-Healthy Boneless Fried Chicken recipe! Instead of deep-frying, this healthier twist features oven-baked chicken breasts marinated in low-fat buttermilk for tenderness and coated in a flavorful blend of whole wheat flour, panko breadcrumbs, and savory spices like garlic powder, paprika, and onion powder. A light spray of olive oil ensures a satisfying crunch while keeping it low in saturated fats. Ready in under an hour, this dish is a family-friendly weeknight favorite that pairs beautifully with steamed veggies or a crisp side salad. Indulge in this nutritious alternative that delivers all the comfort food vibes while being heart-smart!
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Ingredients
- 4 pieces Skinless boneless chicken breasts
- 1 cup Low-fat buttermilk
- 1 cup Panko breadcrumbs
- 0.5 cup Whole wheat flour
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Salt
- 0 Olive oil spray
Directions
Step 1
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Step 2
Place the chicken breasts between two sheets of plastic wrap and gently pound to an even thickness, about 1/2 inch thick.
Step 3
In a large bowl, pour the low-fat buttermilk over the chicken breasts. Cover and marinate in the refrigerator for at least 1 hour, or overnight for best results.
Step 4
In a shallow dish, combine the panko breadcrumbs, whole wheat flour, garlic powder, onion powder, paprika, black pepper, and salt.
Step 5
Remove the chicken from the buttermilk, allowing any excess to drip off, and coat each piece thoroughly in the breadcrumb mixture.
Step 6
Place the coated chicken breasts on the prepared baking sheet. Lightly spray the top of each with olive oil spray to help them crisp up.
Step 7
Bake in the preheated oven for 20 to 25 minutes, or until the chicken is golden brown and cooked through, registering an internal temperature of 165°F (74°C).
Step 8
Remove from the oven and let the chicken rest for 5 minutes to let the juices redistribute before serving.
Step 9
Serve hot with your choice of heart-healthy sides like steamed vegetables or a fresh salad.
Nutrition Facts
| Serving size | (1063.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1675.9 |
| Total Fat 30.8g | 0% |
| Saturated Fat 8.6g | 0% |
| Cholesterol 601.6mg | 0% |
| Sodium 2300.0mg | 0% |
| Total Carbohydrate 100.9g | 0% |
| Dietary Fiber 10.8g | 0% |
| Total Sugars 16.2g | |
| Protein 240.1g | 0% |
| Vitamin D 134.0IU | 0% |
| Calcium 423.3mg | 0% |
| Iron 11.9mg | 0% |
| Potassium 2510.2mg | 0% |
Source of Calories