Heart-Healthy Classic Crumbed Chicken
Indulge in the guilt-free pleasure of 'Heart-Healthy Classic Crumbed Chicken,' a wholesome twist on a timeless favorite. This recipe features tender, boneless chicken breasts coated in a golden crust made from whole-grain breadcrumbs, grated parmesan, and a fragrant medley of oregano, thyme, and garlic powder. Lightened up with low-fat buttermilk and egg whites, this oven-baked dish skips the fryer without sacrificing crispiness, thanks to a drizzle of extra-virgin olive oil. Perfectly seasoned and baked to perfection in under 30 minutes, this nutritious entrée is packed with flavor and is ideal for family dinners or meal prep. Serve with fresh greens or steamed vegetables for a complete, heart-healthy meal that’s sure to impress. Keywords: heart-healthy chicken recipe, baked crumbed chicken, whole-grain, low-fat dinner, crispy oven-baked chicken.
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 0.5 cup whole-wheat flour
- 2 units large egg whites
- 2 tablespoons low-fat buttermilk
- 1 cup whole-grain breadcrumbs
- 0.25 cup parmesan cheese, grated
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 0.5 teaspoon garlic powder
- 0.5 teaspoon onion powder
- 0.25 teaspoon black pepper
- 0.25 teaspoon salt
- 2 tablespoons extra-virgin olive oil
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Pound chicken breasts to an even thickness (about 1/2 inch thick) to ensure even cooking, then set aside.
Place the whole-wheat flour in a shallow dish.
In another shallow dish, whisk together the egg whites and low-fat buttermilk.
In a third shallow dish, combine whole-grain breadcrumbs, grated parmesan cheese, dried oregano, dried thyme, garlic powder, onion powder, black pepper, and salt.
Dredge each chicken breast in the flour, shaking off any excess.
Dip the floured chicken into the egg mixture, allowing any excess to drip off.
Coat the chicken thoroughly with the breadcrumb mixture, pressing it onto the chicken to ensure it adheres.
Place the breaded chicken breasts on the prepared baking sheet.
Drizzle the tops of the chicken breasts with extra-virgin olive oil to enhance crispiness.
Bake in the preheated oven for 20 to 25 minutes, or until the chicken is cooked through and the coating is golden brown and crispy. The internal temperature should reach 165°F (75°C).
Let the chicken rest for a few minutes before serving. Enjoy your heart-healthy crumbed chicken with a side salad or steamed vegetables.
Nutrition Facts
Calories |
2179 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.8 g | 84% | |
| Saturated Fat | 15.9 g | 80% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 613 mg | 204% | |
| Sodium | 2391 mg | 104% | |
| Total Carbohydrate | 130.9 g | 48% | |
| Dietary Fiber | 16.7 g | 60% | |
| Total Sugars | 10.2 g | ||
| Protein | 256.8 g | 514% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 464 mg | 36% | |
| Iron | 14.0 mg | 78% | |
| Potassium | 2396 mg | 51% | |
*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.
