Low Fat Crispy Fried Chicken Fillets
Craving the satisfying crunch of fried chicken without the extra guilt? These Low Fat Crispy Fried Chicken Fillets deliver all the flavor and texture you love with a healthier twist. Marinated in low-fat buttermilk for melt-in-your-mouth tenderness, each chicken fillet is coated in a blend of whole wheat flour, fragrant spices, and crispy panko breadcrumbs for a golden, oven-baked finish. With no deep-frying involved and only a light mist of cooking spray, this recipe keeps things light without compromising on crispiness. Perfect for a family-friendly meal or a guilt-free comfort food fix, these fillets are quick to prepare and pair wonderfully with your favorite dipping sauce or a vibrant side salad. Healthy, crunchy, and irresistibly delicious!
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Ingredients
- 2 pieces Boneless, skinless chicken breasts
- 240 ml Low-fat buttermilk
- 120 g Whole wheat flour
- 100 g Panko breadcrumbs
- 2 large Egg whites
- 2 tsp Paprika
- 1 tsp Garlic powder
- 1 tsp Onion powder
- 1 tsp Salt
- 0.5 tsp Black pepper
- 0 Cooking spray
Directions
Step 1
Slice each chicken breast in half horizontally to create four thin fillets. Place the chicken fillets in a shallow bowl and cover with the low-fat buttermilk. Allow the chicken to marinate in the refrigerator for at least 30 minutes or up to overnight for extra tenderness.
Step 2
Preheat your oven to 425°F (220°C). Line a baking sheet with aluminum foil and lightly coat with cooking spray.
Step 3
In a shallow dish, combine the whole wheat flour, paprika, garlic powder, onion powder, salt, and black pepper.
Step 4
In a separate bowl, lightly beat the egg whites until slightly foamy.
Step 5
Spread the panko breadcrumbs on a plate.
Step 6
Remove a piece of chicken from the buttermilk, allowing any excess to drip off. Dip the chicken into the seasoned flour mixture, ensuring an even coat, then into the egg whites, and finally into the panko breadcrumbs, pressing gently to help the breadcrumbs adhere.
Step 7
Place the breaded chicken fillet onto the prepared baking sheet. Repeat the process with the remaining chicken pieces.
Step 8
Once all the fillets are coated and on the baking sheet, lightly spray the tops with cooking spray. This helps to create a crisp, golden crust.
Step 9
Bake the chicken in the preheated oven for approximately 25 minutes, or until the fillets are cooked through and the coating is crispy and golden brown.
Step 10
Remove from the oven and allow to rest for a few minutes before serving. Enjoy your low-fat crispy fried chicken fillets with your choice of dipping sauce or a side salad.
Nutrition Facts
| Serving size | (900.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1543.8 |
| Total Fat 21.4g | 0% |
| Saturated Fat 5.4g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 305.9mg | 0% |
| Sodium 3679.6mg | 0% |
| Total Carbohydrate 186.6g | 0% |
| Dietary Fiber 20.7g | 0% |
| Total Sugars 20.9g | |
| Protein 154.9g | 0% |
| Vitamin D 132.3IU | 0% |
| Calcium 437.3mg | 0% |
| Iron 13.8mg | 0% |
| Potassium 2027.7mg | 0% |
Source of Calories