Heart-Healthy Crispy Battered Chicken
Get ready to savor the guilt-free indulgence of Heart-Healthy Crispy Battered Chicken, a recipe designed to combine crispy perfection with wholesome nutrition. This oven-baked delight features tender strips of boneless, skinless chicken breasts coated in a unique batter crafted from whole wheat flour and nutrient-rich ground flaxseed, infused with a vibrant mix of garlic powder, paprika, and cayenne for a subtle kick. Lightly sprayed with olive oil and baked to golden-brown perfection, these chicken strips boast a delightful crunch while staying low in saturated fats and high in heart-friendly nutrients. Garnished with fresh parsley and served with zesty lemon wedges, this versatile dish is perfect for busy weeknights or entertaining guests. Enjoy all the bold flavors and crispy texture of fried chicken, minus the guilt.
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 1 cup whole wheat flour
- 3 tablespoons ground flaxseed
- 1 teaspoon baking powder
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 0.25 teaspoon cayenne pepper (optional)
- 1.25 cups unsweetened almond milk
- 1 large egg
- 2 tablespoons extra virgin olive oil
- as needed olive oil cooking spray
- 2 tablespoons fresh parsley
- 1 for serving lemon wedges
Instructions
Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
Slice each chicken breast into strips approximately 1 inch wide.
In a mixing bowl, combine the whole wheat flour, ground flaxseed, baking powder, salt, black pepper, garlic powder, paprika, and cayenne pepper. Mix well.
In another bowl, whisk together the almond milk and egg until fully combined. Then, whisk in the olive oil slowly to create an emulsion.
Dip each chicken strip into the wet mixture, allowing excess to drip off, and then coat it evenly with the dry mix.
Lay the coated chicken strips on the prepared baking sheet, ensuring they do not touch.
Spray the tops of the chicken strips lightly with olive oil cooking spray to help them crisp in the oven.
Bake the chicken strips in the oven for 10 minutes, then flip them over using a spatula and bake for another 10 minutes or until the coating is crispy and the chicken is cooked through.
Once cooked, take the chicken out of the oven and sprinkle with fresh parsley for garnish.
Serve hot with lemon wedges on the side for an extra zest of flavor.
Nutrition Facts
Calories |
1510 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 63.9 g | 82% | |
| Saturated Fat | 11.3 g | 57% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 515 mg | 172% | |
| Sodium | 2200 mg | 96% | |
| Total Carbohydrate | 102.6 g | 37% | |
| Dietary Fiber | 22.5 g | 80% | |
| Total Sugars | 1.3 g | ||
| Protein | 137.5 g | 275% | |
| Vitamin D | 4.2 mcg | 21% | |
| Calcium | 715 mg | 55% | |
| Iron | 12.2 mg | 68% | |
| Potassium | 1894 mg | 40% | |
*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.
