Heart-Healthy Crispy Chicken
Savor the satisfying crunch of this Heart-Healthy Crispy Chicken—a guilt-free twist on a classic comfort food. Perfectly seasoned with a zesty blend of lemon zest, smoked paprika, and garlic powder, this oven-baked dish swaps traditional breadcrumbs for whole wheat panko to amp up the fiber while keeping it irresistibly crispy. A hint of Parmesan adds a savory depth, while using egg whites and a light drizzle of olive oil ensures a golden crust without any frying. Ready in just 45 minutes, this wholesome recipe is ideal for busy weeknights or meal prep, pairing beautifully with steamed vegetables or a crisp garden salad. Healthy, flavorful, and family-approved, this dish is a must-try for anyone seeking a low-calorie yet indulgent dinner option.
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Ingredients
- 4 pieces (boneless, skinless) Chicken breast
- 1 cup Whole wheat panko breadcrumbs
- 0.5 cup (grated) Parmesan cheese
- 1 teaspoon Dried oregano
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Black pepper
- 1 teaspoon Garlic powder
- 2 tablespoons Olive oil
- 2 large Egg whites
- 1 piece (zested) Lemon
- 0.5 teaspoon Salt
Directions
Step 1
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly coat with cooking spray.
Step 2
In a shallow dish, combine whole wheat panko breadcrumbs, grated Parmesan cheese, dried oregano, smoked paprika, black pepper, garlic powder, lemon zest, and salt. Mix until well combined.
Step 3
In another shallow dish, whisk together the egg whites until slightly frothy.
Step 4
Using a paper towel, pat dry the chicken breasts to remove any excess moisture.
Step 5
Dip each chicken breast into the egg whites, allowing any excess to drip off.
Step 6
Press the chicken breasts into the breadcrumb mixture, ensuring each piece is well coated evenly on all sides.
Step 7
Arrange the breaded chicken breasts on the prepared baking sheet. Drizzle each with olive oil to promote browning.
Step 8
Bake in the preheated oven for 22-25 minutes or until the chicken is cooked through and reaches an internal temperature of 165°F (75°C), and the crust is golden and crispy.
Step 9
Remove from the oven and let the chicken rest for 5 minutes before serving.
Step 10
Serve the crispy chicken with a side of steamed vegetables or a fresh salad for a complete heart-healthy meal.
Nutrition Facts
| Serving size | (759.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1637.0 |
| Total Fat 63.9g | 0% |
| Saturated Fat 18.3g | 0% |
| Polyunsaturated Fat 5.0g | |
| Cholesterol 457.3mg | 0% |
| Sodium 3990.2mg | 0% |
| Total Carbohydrate 96.5g | 0% |
| Dietary Fiber 13.8g | 0% |
| Total Sugars 4.9g | |
| Protein 174.6g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 621.6mg | 0% |
| Iron 9.8mg | 0% |
| Potassium 1778.9mg | 0% |
Source of Calories