Heart-Healthy Crispy Fried Chicken Fillet
Discover the perfect balance of indulgence and wellness with our Heart-Healthy Crispy Fried Chicken Fillet recipe! This guilt-free twist on a classic favorite features tender, marinated chicken fillets coated in a flavorful blend of whole wheat flour, ground flaxseed, and bold spices like paprika and cayenne. Air-fried to golden perfection, these crispy fillets deliver all the crunch you love without the excess oil, making it a wholesome alternative for fried chicken lovers. Ready in under 40 minutes, this high-protein, low-fat dish is perfect for busy weeknights or a light yet satisfying meal. Serve with lemon wedges or your favorite nutritious dipping sauce for the ultimate heart-smart comfort food.
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Ingredients
- 2 pieces boneless, skinless chicken breasts
- 1 cup low-fat buttermilk
- 0.75 cup whole wheat flour
- 0.25 cup ground flaxseed
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon cayenne pepper
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt
- 0 as needed cooking spray
Directions
Step 1
Cut the chicken breasts in half horizontally to create 4 thin fillets. If necessary, pound them evenly to about 1/2 inch thickness using a meat mallet.
Step 2
Place the chicken fillets in a shallow dish and pour the buttermilk over them. Cover and let them marinate in the refrigerator for at least 30 minutes, or up to 6 hours.
Step 3
In a shallow bowl, combine the whole wheat flour, ground flaxseed, paprika, garlic powder, onion powder, cayenne pepper, black pepper, and salt.
Step 4
Preheat an air fryer to 400°F (200°C).
Step 5
Remove chicken fillets from the buttermilk, allowing excess to drip off. Dredge each fillet in the flour mixture, pressing gently to ensure an even coating on both sides.
Step 6
Lightly spray the air fryer basket with cooking spray to prevent sticking.
Step 7
Place the chicken fillets in the air fryer basket in a single layer, making sure they do not overlap. You may need to work in batches depending on the size of your air fryer.
Step 8
Cook the chicken in the air fryer at 400°F (200°C) for 10 minutes, then carefully flip them over and cook for an additional 8 to 10 minutes, or until they're golden brown and cooked through, reaching an internal temperature of 165°F (75°C).
Step 9
To serve, let the chicken rest for a few minutes before serving warm with a side of lemon wedges or a heart-healthy dipping sauce of your choice.
Nutrition Facts
| Serving size | (708.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1084.4 |
| Total Fat 23.2g | 0% |
| Saturated Fat 5.9g | 0% |
| Cholesterol 305.8mg | 0% |
| Sodium 1119.3mg | 0% |
| Total Carbohydrate 87.9g | 0% |
| Dietary Fiber 16.8g | 0% |
| Total Sugars 12.9g | |
| Protein 131.8g | 0% |
| Vitamin D 130.5IU | 0% |
| Calcium 415.0mg | 0% |
| Iron 8.7mg | 0% |
| Potassium 1874.2mg | 0% |
Source of Calories