Heart-Healthy Classic Crumbed Chicken

Savor the comforting flavors of a family favorite with a nutritious twist in this Heart-Healthy Classic Crumbed Chicken recipe. Perfectly golden and satisfyingly crispy, this dish swaps traditional breadcrumbs for whole-grain varieties and uses grated parmesan with aromatic herbs like oregano and thyme to elevate the flavor while keeping it light. The chicken is oven-baked, not fried, reducing excess oils while maintaining a delectable crunch, thanks to a drizzle of extra-virgin olive oil. With a prep time of just 20 minutes, this guilt-free dinner is ready in under an hour, making it ideal for busy weeknights. Pair it with a fresh side salad or steamed vegetables for a wholesome, protein-packed meal everyone will love. Try this easy, heart-friendly recipe for a healthier take on classic crumbed chicken!

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces boneless, skinless chicken breasts
• 0.5 cup whole-wheat flour
• 2 units large egg whites
• 2 tablespoons low-fat buttermilk
• 1 cup whole-grain breadcrumbs
• 0.25 cup parmesan cheese, grated
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 0.5 teaspoon garlic powder
• 0.5 teaspoon onion powder
• 0.25 teaspoon black pepper
• 0.25 teaspoon salt
• 2 tablespoons extra-virgin olive oil

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 2

Pound chicken breasts to an even thickness (about 1/2 inch thick) to ensure even cooking, then set aside.

Step 3

Place the whole-wheat flour in a shallow dish.

Step 4

In another shallow dish, whisk together the egg whites and low-fat buttermilk.

Step 5

In a third shallow dish, combine whole-grain breadcrumbs, grated parmesan cheese, dried oregano, dried thyme, garlic powder, onion powder, black pepper, and salt.

Step 6

Dredge each chicken breast in the flour, shaking off any excess.

Step 7

Dip the floured chicken into the egg mixture, allowing any excess to drip off.

Step 8

Coat the chicken thoroughly with the breadcrumb mixture, pressing it onto the chicken to ensure it adheres.

Step 9

Place the breaded chicken breasts on the prepared baking sheet.

Step 10

Drizzle the tops of the chicken breasts with extra-virgin olive oil to enhance crispiness.

Step 11

Bake in the preheated oven for 20 to 25 minutes, or until the chicken is cooked through and the coating is golden brown and crispy. The internal temperature should reach 165°F (75°C).

Step 12

Let the chicken rest for a few minutes before serving. Enjoy your heart-healthy crumbed chicken with a side salad or steamed vegetables.

Nutrition Facts

Serving size	(1027.7g)

Amount per serving	% Daily Value*
Calories	2179.1

Total Fat 65.8g	0%
Saturated Fat 15.9g	0%
Polyunsaturated Fat g
Cholesterol 612.8mg	0%
Sodium 2391.0mg	0%
Total Carbohydrate 130.9g	0%
Dietary Fiber 16.7g	0%
Total Sugars 10.2g
Protein 256.8g	0%

Vitamin D 22.5IU	0%
Calcium 463.9mg	0%
Iron 14.0mg	0%
Potassium 2395.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 27.6%

Protein: 47.9%

Carbs: 24.4%