Heart-Healthy Crispy Fried Chicken Cutlets
Discover a guilt-free twist on a classic comfort food with our Heart-Healthy Crispy Fried Chicken Cutlets! This recipe transforms indulgent fried chicken into a nutritious yet flavorful dish by using lean, boneless chicken breasts, whole wheat flour, and finely ground almonds for a golden, crunchy coating. Marinated in low-fat buttermilk and seasoned with aromatic spices like paprika, garlic powder, and oregano, each cutlet is pan-fried to perfection with a light olive oil spray—no deep frying necessary! High in protein and crafted with minimal sodium, this easy-to-make meal pairs beautifully with fresh greens or steamed veggies for a wholesome, satisfying dinner. Perfect for those seeking balanced heart-health recipes without sacrificing taste!
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Ingredients
- 2 pieces boneless, skinless chicken breasts
- 240 ml low-fat buttermilk
- 120 g whole wheat flour
- 1 tsp ground black pepper
- 1 tsp garlic powder
- 1 tsp paprika
- 1 tsp dried oregano
- 50 g unsalted almonds, finely ground
- 2 large egg whites
- 0 olive oil spray
- 1 tsp low sodium salt
Directions
Step 1
Start by slicing each chicken breast horizontally to create two thinner cutlets from each breast. You should have a total of 4 cutlets.
Step 2
In a shallow dish, pour the low-fat buttermilk over the chicken cutlets, ensuring each piece is well-coated. Cover and refrigerate for at least 30 minutes to marinate, or ideally up to 2 hours for better flavor and tenderness.
Step 3
In a medium bowl, mix together the whole wheat flour, ground black pepper, garlic powder, paprika, dried oregano, finely ground almonds, and low sodium salt.
Step 4
In another shallow bowl, lightly beat the egg whites until frothy.
Step 5
Remove the marinated chicken from the refrigerator. Dip each cutlet first in the flour mixture, making sure it is lightly coated, then into the egg whites, and finally back into the flour mixture. Press lightly so the coating adheres well.
Step 6
Heat a large non-stick skillet over medium heat and generously spray with olive oil spray.
Step 7
Add the cutlets to the skillet, being careful not to overcrowd. Cook for about 5-7 minutes on each side, or until the chicken is golden brown and cooked through, reaching an internal temperature of 165°F (74°C). Spray additional olive oil if needed to help with browning.
Step 8
Place the cooked chicken cutlets on a wire rack to keep the exterior crisp while you finish cooking any remaining pieces.
Step 9
Serve warm with your choice of fresh salad or steamed vegetables for a complete heart-healthy meal.
Nutrition Facts
| Serving size | (846.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1427.2 |
| Total Fat 42.7g | 0% |
| Saturated Fat 7.2g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 305.9mg | 0% |
| Sodium 1605.7mg | 0% |
| Total Carbohydrate 116.9g | 0% |
| Dietary Fiber 21.9g | 0% |
| Total Sugars 15.3g | |
| Protein 150.9g | 0% |
| Vitamin D 132.3IU | 0% |
| Calcium 537.6mg | 0% |
| Iron 11.4mg | 0% |
| Potassium 2617.5mg | 0% |
Source of Calories