An Easy, Healthy Crispy Chicken Recipe
Is there anything more delicious than fried chicken? That crispy, salty goodness, the juiciness of the meat…you don't need to do much to make it a delicious meal. But fried chicken is often filled with calories and fat, making it one food you shouldn't eat on a regular basis. If you're still craving that crunchy meat, though, you'll love this crispy chicken recipe. Baked in the oven, this chicken is way healthier than the typical fried stuff.
With 43 grams of protein and 10 grams of fiber, this chicken recipe packs a powerful nutritional punch. It also has just nine grams of sugar and 12 grams of fat, which is a lot less than you'd find in a typical fried chicken option.
Plus, this crispy chicken is flavored with bread crumbs, Parmesan, onion powder, garlic powder, and paprika, so it's just as flavorful as the fried stuff. And with all those delicious seasonings, you won't even miss fried chicken's higher fat content. We think this crispy chicken recipe will have you rethinking what you think about oven-baked chicken.
Pair it with one of these healthy side dishes, and you'll be good to go.
Nutrition: 355 calories, 12 g fat (6 g saturated), 877 mg sodium, 9 g sugar, 43 g protein, 10 g fiber
Makes 4 servings
1/2 cup fat-free milk
3/4 cup whole wheat panko bread crumbs
1/3 cup grated Parmesan cheese
1 tsp onion powder
1/2 tsp salt
1/2 tsp garlic powder
1/2 tsp paprika
1/4 tsp black pepper
4 6-ounce skinless, boneless chicken breast halves
Nonstick cooking spray
How to Make It
- Preheat oven to 425°F. Line a 15 x 10 x 1-inch baking pan with foil. Place a wire rack in the pan. Pour milk into a shallow dish. In a second shallow dish, combine the next seven ingredients (through pepper).
- Dip a chicken breast half in milk and then in seasoned crumbs, pressing to coat both sides. Place chicken on the rack in the pan. Repeat with remaining chicken. Lightly coat chicken with nonstick cooking spray.
- Bake 20 minutes or until chicken is lightly browned and cooked through (165°F).
Eat This Tip:
Contrary to conventional thinking, rinsing raw chicken before cooking can actually spread harmful bacteria. Instead, you should just un-package and cook the chicken to an internal temperature of 165°F.
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