Heart-Healthy Chicken Kyiv
Indulge in the rich flavors of a classic dish with a heart-healthy twist in this "Heart-Healthy Chicken Kyiv" recipe. This oven-baked version of Chicken Kyiv skips the heavy butter and frying, instead featuring a fragrant herb filling made with fresh parsley, dill, garlic, and zesty lemon. Each boneless, skinless chicken breast is delicately coated in whole wheat flour, egg whites, and whole grain breadcrumbs for a light, crispy texture that's full of wholesome goodness. With just a touch of olive oil for pan-searing, this guilt-free take on Chicken Kyiv delivers all the flavor you love, but with less fat and more nutrients. Perfect for a weeknight meal or an elegant dinner, this dish pairs beautifully with a side of roasted vegetables or a fresh green salad for a balanced and satisfying meal. Keywords: heart-healthy, Chicken Kyiv, baked chicken, herb-filled chicken, light and crispy.
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Recipe Information
Ingredients
- 4 pieces Boneless, skinless chicken breasts
- 3 tablespoons Olive oil
- 3 tablespoons Fresh parsley, chopped
- 2 tablespoons Fresh dill, chopped
- 4 cloves Garlic, minced
- 1 teaspoon Lemon zest
- 1 cup Whole wheat flour
- 3 large Egg whites
- 1 cup Whole grain breadcrumbs
- 1 teaspoon Black pepper
- 0.5 teaspoon Salt
- 1 as needed Cooking spray
Instructions
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly spray with cooking spray.
In a small bowl, mix 2 tablespoons of olive oil, parsley, dill, minced garlic, and lemon zest. This will be your herb filling.
Place each chicken breast on a cutting board and use a sharp knife to make a pocket in the thickest part. Be sure not to cut all the way through.
Fill each chicken breast pocket with the herb mixture. Secure the openings with toothpicks to ensure the filling stays inside during cooking.
Set up three shallow bowls: one with whole wheat flour, one with beaten egg whites, and one with whole grain breadcrumbs mixed with black pepper and salt.
Dip each stuffed chicken breast into the flour, shaking off any excess. Then, dip it in the egg whites, allowing any excess to drip off. Finally, coat it with the breadcrumb mixture.
Heat 1 tablespoon of olive oil in a large non-stick skillet over medium heat. Add the chicken breasts and cook until golden brown on both sides, about 3 minutes per side.
Transfer the browned chicken breasts to the prepared baking sheet and bake in the preheated oven for 15 minutes, or until the chicken is cooked through and juices run clear.
Remove toothpicks before serving, and enjoy this heart-healthy twist on a classic dish.
Nutrition Facts
Calories |
2568 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 77.2 g | 99% | |
| Saturated Fat | 15.4 g | 77% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 2878 mg | 125% | |
| Total Carbohydrate | 196.5 g | 71% | |
| Dietary Fiber | 31.3 g | 112% | |
| Total Sugars | 11.7 g | ||
| Protein | 264.0 g | 528% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 298 mg | 23% | |
| Iron | 20.6 mg | 114% | |
| Potassium | 2905 mg | 62% | |
*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.
