Entrées,  Recipes

Walnut and Rosemary Oven-Fried Chicken

This recipe was wonderfully flavorful, but next time, I’d use full-sized chicken breasts. Since the pieces were thin, it couldn’t stay in the oven long enough to really make the walnut-panko crust very crunchy. The buttermilk keeps the chicken moist, and the rosemary really makes it stand out.

Walnut and Rosemary Oven-Fried Chicken
Cooking Light June 2010

Get the crispy taste of fried chicken for less than 300 calories. Add kid appeal to this dish with a honey-mustard dipping sauce.

Total: 30 minutes
Yield: 4 servings (serving size: 1 cutlet)

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)

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.

Nutritional Information:
Calories: 287 Fat: 9.4g (sat 1.6g,mono 1.6g,poly 5.1g) Protein: 42.7g Carbohydrate: 6g Fiber: 0.9g Cholesterol: 101mg Iron: 1.6mg Sodium: 379mg Calcium: 66mg

MacGourmet Rating: 4 Stars

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