Low Fat Frango Empanado (Breaded Chicken)
Indulge in the guilt-free delight of Low Fat Frango Empanado (Breaded Chicken), a healthier spin on the classic Brazilian favorite. This recipe features tender, boneless chicken breasts marinated in zesty low-fat buttermilk for maximum flavor and juiciness. Coated with a wholesome blend of whole wheat breadcrumbs, grated Parmesan, and fragrant spices like paprika and oregano, these golden-baked cutlets achieve a crispy texture without the need for deep frying. Perfectly seasoned and baked to perfection in just 25 minutes, this low-fat breaded chicken is ideal for a quick, family-friendly meal. Serve it hot alongside a vibrant salad or steamed vegetables for a balanced and satisfying dinner. Achieve crunchy, flavorful results with this easy, oven-baked recipe that’s as healthy as it is delicious!
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Ingredients
- 2 pieces boneless, skinless chicken breasts
- 240 ml low-fat buttermilk
- 120 g whole wheat breadcrumbs
- 25 g grated Parmesan cheese
- 1 tsp paprika
- 1 tsp garlic powder
- 1 tsp dried oregano
- 1 tsp salt
- 0.5 tsp black pepper
- 0 olive oil cooking spray
Directions
Step 1
Slice each chicken breast into cutlets of approximately equal thickness. This can be done by slicing the thicker part of the breast horizontally.
Step 2
In a shallow bowl, pour the low-fat buttermilk and submerge the chicken cutlets. Allow them to marinate for at least 10-15 minutes to absorb the flavors and tenderize.
Step 3
In another bowl, combine the whole wheat breadcrumbs, grated Parmesan cheese, paprika, garlic powder, dried oregano, salt, and black pepper. Mix well to ensure even distribution of seasoning.
Step 4
Preheat your oven to 200°C (400°F). Prepare a baking sheet by lining it with parchment paper.
Step 5
Remove the chicken cutlets from the buttermilk, allowing any excess to drip off. Dredge each cutlet in the breadcrumb mixture, pressing gently to ensure an even and complete coating on both sides.
Step 6
Place the breaded chicken cutlets onto the prepared baking sheet. Lightly spray the tops with olive oil cooking spray to help achieve a golden, crispy coating.
Step 7
Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through and the exterior is golden brown and crispy. An internal temperature of 75°C (165°F) indicates the chicken is fully cooked.
Step 8
Remove from the oven and let the chicken rest for a few minutes before serving. This will help retain juiciness.
Step 9
Serve the Low Fat Frango Empanado hot with your choice of sides, such as a fresh green salad or steamed vegetables.
Nutrition Facts
| Serving size | (755.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1235.3 |
| Total Fat 28.7g | 0% |
| Saturated Fat 11.2g | 0% |
| Cholesterol 330.9mg | 0% |
| Sodium 4107.4mg | 0% |
| Total Carbohydrate 96.9g | 0% |
| Dietary Fiber 13.7g | 0% |
| Total Sugars 16.5g | |
| Protein 143.0g | 0% |
| Vitamin D 132.3IU | 0% |
| Calcium 708.0mg | 0% |
| Iron 10.6mg | 0% |
| Potassium 1687.8mg | 0% |
Source of Calories