Low Sodium Frango Empanado (Breaded Chicken)
Savor the satisfying crunch of Low Sodium Frango Empanado, a healthier twist on classic breaded chicken that doesn’t skimp on flavor. This dish features tender, juicy chicken breasts coated in a perfectly seasoned breadcrumb crust, infused with aromatic garlic, onion, oregano, and a touch of paprika for a flavorful kick. By using low sodium breadcrumbs and baking after a quick skillet sear, this recipe ensures a crispy, golden finish with less salt and oil. Quick to prepare in under 40 minutes, it’s an ideal choice for anyone seeking a heart-healthier alternative to traditional fried chicken. Pair it with a vibrant side salad or roasted vegetables for a wholesome, family-friendly meal you’ll want to make again and again!
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Ingredients
- 4 pieces Boneless, skinless chicken breasts
- 0.5 cup All-purpose flour
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Black pepper
- 2 large Eggs
- 1 cup Low sodium breadcrumbs
- 1 teaspoon Dried oregano
- 1 teaspoon Paprika
- 0.25 cup Olive oil
Directions
Step 1
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Step 2
Place the chicken breasts between two sheets of plastic wrap or wax paper. Use a meat mallet or rolling pin to gently pound them to an even thickness of about 1/2 inch.
Step 3
In a shallow dish, combine the flour, garlic powder, onion powder, and black pepper. Mix well.
Step 4
In another shallow dish, beat the eggs until well mixed.
Step 5
In a third dish, mix the low sodium breadcrumbs with dried oregano and paprika.
Step 6
Dredge each chicken breast first in the flour mixture, shaking off any excess. Then dip them into the beaten eggs, allowing any excess to drip off, and finally coat them thoroughly with the breadcrumb mixture.
Step 7
Heat the olive oil in a skillet over medium heat. Once hot, add the breaded chicken breasts. Cook for about 2-3 minutes on each side until they are golden brown. Ensure not to overcrowd the pan; you may need to do this in batches.
Step 8
Transfer the browned chicken to the prepared baking sheet.
Step 9
Place the baking sheet in the preheated oven and bake for an additional 12-15 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and is fully cooked through.
Step 10
Remove from the oven and let the chicken rest for a few minutes before serving.
Step 11
Serve the breaded chicken hot, with your choice of sides or a fresh salad.
Nutrition Facts
| Serving size | (1041.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2484.4 |
| Total Fat 97.6g | 0% |
| Saturated Fat 20.1g | 0% |
| Polyunsaturated Fat 5.3g | |
| Cholesterol 963.6mg | 0% |
| Sodium 704.9mg | 0% |
| Total Carbohydrate 133.1g | 0% |
| Dietary Fiber 7.6g | 0% |
| Total Sugars 8.8g | |
| Protein 251.8g | 0% |
| Vitamin D 89.0IU | 0% |
| Calcium 256.8mg | 0% |
| Iron 17.3mg | 0% |
| Potassium 2269.2mg | 0% |
Source of Calories