Low Sodium Crispy Fried Chicken Cutlet

Savor the satisfying crunch of this **Low Sodium Crispy Fried Chicken Cutlet**, a lighter spin on the classic comfort food. Perfectly seasoned with garlic, paprika, and onion powder, the chicken is marinated in tangy low-sodium buttermilk for maximum tenderness without the added salt. The golden coating, made from a blend of crushed unsalted crackers, whole wheat flour, and panko breadcrumbs, delivers an irresistibly crispy texture while keeping it heart-healthier. Cooked to perfection in a skillet with just a touch of olive oil, this flavorful cutlet is ideal for those seeking a low-sodium alternative without sacrificing taste or crunch. Serve it alongside a fresh garden salad or steamed veggies for a balanced, guilt-free meal that's sure to please.

Nutriscore Rating: 74/100

Prep Time:25 mins

Cook Time:20 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 pieces boneless, skinless chicken breasts
• 250 ml low-sodium buttermilk
• 1 tablespoon lemon juice
• 2 cloves fresh garlic, minced
• 1 teaspoon black pepper
• 1 teaspoon paprika
• 1 teaspoon onion powder
• 1 cup unsalted crackers, crushed
• 0.5 cup whole wheat flour
• 1 cup panko breadcrumbs
• 1 teaspoon honey
• 1 large egg
• 4 tablespoons olive oil

Directions

Step 1

Start by flattening the chicken breasts to an even thickness of about 1/2 inch using a meat mallet or a rolling pin. This ensures even cooking.

Step 2

In a large bowl, combine low-sodium buttermilk, lemon juice, minced garlic, black pepper, paprika, and onion powder. Add a teaspoon of honey and mix well. Submerge the chicken breasts in this mixture, cover, and marinate in the refrigerator for at least 1 hour or up to 4 hours for better flavor.

Step 3

While the chicken is marinating, prepare the breading stations. In one shallow dish, combine crushed unsalted crackers and panko breadcrumbs. In another dish, place the whole wheat flour. Beat the egg in a third bowl.

Step 4

Remove the chicken from the marinade, allowing excess liquid to drip off. Dredge each piece in the flour, ensuring an even coat. Shake off any excess.

Step 5

Dip the floured chicken into the beaten egg, then press into the cracker and panko breadcrumb mixture, covering both sides thoroughly.

Step 6

Heat olive oil in a large skillet over medium heat. Add the chicken cutlets, cooking them for approximately 5-7 minutes on each side until golden brown and cooked through. The internal temperature should reach 165°F (75°C).

Step 7

Transfer the cooked chicken to a plate lined with paper towels to drain any excess oil.

Step 8

Serve the crispy fried chicken cutlets hot, paired with your choice of sides such as a fresh salad or steamed vegetables to complete the meal.

Nutrition Facts

Serving size	(983.8g)

Amount per serving	% Daily Value*
Calories	2293.5

Total Fat 98.0g	0%
Saturated Fat 20.0g	0%
Polyunsaturated Fat 7.3g
Cholesterol 525.9mg	0%
Sodium 808.9mg	0%
Total Carbohydrate 205.1g	0%
Dietary Fiber 15.0g	0%
Total Sugars 23.1g
Protein 147.3g	0%

Vitamin D 184.0IU	0%
Calcium 491.5mg	0%
Iron 12.7mg	0%
Potassium 1813.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 38.5%

Protein: 25.7%

Carbs: 35.8%