Heart-Healthy Crispy Fried Chicken Cutlet
Transform your weeknight dinner routine with this **Heart-Healthy Crispy Fried Chicken Cutlet**, a guilt-free twist on traditional fried chicken that's as satisfying as it is nutritious. This recipe swaps out refined breadcrumbs for a wholesome coating made with whole wheat breadcrumbs, rolled oats, and ground flaxseed, creating a crunchy outer layer packed with fiber and omega-3s. The chicken is marinated in a tangy blend of low-sodium soy sauce and lemon juice, infusing it with bold flavor while keeping it moist and tender. Cooked to perfection in a light spray of olive oil, these golden cutlets deliver all the crispy goodness you crave without the heavy oil or excessive sodium. Ready in just 35 minutes, this heart-healthy dish pairs beautifully with steamed vegetables or a crisp side salad, making it an ideal choice for a balanced, family-friendly meal. Perfect for those looking to enjoy delicious, better-for-you comfort food!
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Ingredients
- 2 pieces Boneless, skinless chicken breasts
- 1 cup Whole wheat breadcrumbs
- 0.5 cup Rolled oats
- 2 tablespoons Ground flaxseed
- 2 tablespoons Low-sodium soy sauce
- 2 tablespoons Lemon juice
- 2 Egg whites
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 0.5 teaspoon Black pepper
- 0 Olive oil spray
Directions
Step 1
Place the chicken breasts on a cutting board. Cover each breast with plastic wrap and use a meat mallet to pound them to an even thickness, about 0.5 inches thick.
Step 2
In a shallow bowl, whisk together the low-sodium soy sauce and lemon juice. Add the flattened chicken breasts and let them marinate for at least 10 minutes.
Step 3
While the chicken is marinating, prepare the coating. In a food processor, pulse the rolled oats until they resemble coarse breadcrumbs. Combine the pulsed oats with the whole wheat breadcrumbs and ground flaxseed in a shallow dish.
Step 4
In a separate bowl, beat the egg whites until slightly frothy.
Step 5
Add garlic powder, onion powder, paprika, and black pepper to the breadcrumb mixture and stir to combine.
Step 6
Remove the chicken from the marinade and pat dry with paper towels. Dip each piece of chicken first into the egg whites, letting any excess drip off, and then into the breadcrumb mixture, pressing gently to adhere the coating.
Step 7
Preheat a large non-stick skillet over medium heat and coat it with a light spray of olive oil.
Step 8
Once the skillet is hot, add the chicken pieces. Cook for about 7-8 minutes on each side, or until the coating is golden brown and crispy, and the internal temperature of the chicken reaches 165°F (75°C).
Step 9
Once cooked, transfer the chicken to a plate lined with paper towels to absorb any excess oil.
Step 10
Serve hot, optionally with a side of steamed vegetables or a fresh salad.
Nutrition Facts
| Serving size | (657.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1336.2 |
| Total Fat 28.0g | 0% |
| Saturated Fat 5.9g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 295.8mg | 0% |
| Sodium 2177.9mg | 0% |
| Total Carbohydrate 122.6g | 0% |
| Dietary Fiber 21.9g | 0% |
| Total Sugars 5.5g | |
| Protein 145.7g | 0% |
| Vitamin D 3.5IU | 0% |
| Calcium 206.9mg | 0% |
| Iron 13.9mg | 0% |
| Potassium 1750.5mg | 0% |
Source of Calories