Walnut and Rosemary Oven-Fried Chicken
Photo: Johnny Autry; Styling: Cindy Barr
Get the crispy taste of fried chicken for less than 300 calories. Add kid appeal to this dish with a honey-mustard dipping sauce.
Yield:
4 servings (serving size: 1 cutlet)
Total time: 25 Minutes
Recipe Time
Hands-On: 12 Minutes
Total: 25 Minutes
Nutritional Information
Calories 292
Fat 9.6 g
Satfat 1.6 g
Monofat 1.6 g
Polyfat 5.1 g
Protein 42.7 g
Carbohydrate 6.8 g
Fiber 0.9 g
Cholesterol 101 mg
Iron 1.6 mg
Sodium 471 mg
Calcium 66 mg
Ingredients
1/4 cup low-fat buttermilk
2 tablespoons Dijon mustard
4 (6-ounce) chicken cutlets
1/3 cup panko (Japanese breadcrumbs)
1/3 cup finely chopped walnuts
2 tablespoons grated fresh Parmigiano-Reggiano cheese
3/4 teaspoon minced fresh rosemary
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Cooking spray
Rosemary leaves (optional)
Preparation
1. Preheat oven to 425°.
2. Combine buttermilk and mustard in a shallow dish, stirring with a whisk. Add chicken to buttermilk mixture, turning to coat.
3. Heat a small skillet over medium-high heat. Add panko to pan; cook 3 minutes or until golden, stirring frequently. Combine panko, nuts, and next 4 ingredients (through pepper) in a shallow dish. Remove chicken from buttermilk mixture; discard buttermilk mixture. Dredge chicken in panko mixture.
4. Arrange a wire rack on a large baking sheet; coat rack with cooking spray. Arrange chicken on rack; coat chicken with cooking spray. Bake at 425° for 13 minutes or until chicken is done. Garnish with rosemary leaves, if desired.
Note:
This recipe originally ran in Cooking Light June, 2010 and was updated for the November, 2012 25th anniversary issue.
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