Heart-Healthy Crispy Chicken
Crispy chicken gets a nutritious upgrade with this Heart-Healthy Crispy Chicken recipe, combining wholesome ingredients and bold flavors for a guilt-free indulgence. Featuring lean, boneless chicken breasts coated in a crunchy blend of whole wheat panko breadcrumbs, grated Parmesan cheese, smoky paprika, and zesty lemon, this oven-baked dish delivers the satisfying texture of fried chicken—without the added calories. Egg whites and a drizzle of olive oil ensure a golden, crispy crust, while a hint of garlic and oregano infuses the dish with aromatic savory goodness. Ready in just under 45 minutes, this protein-packed recipe is perfect for a dinner that’s both flavorful and kind to your heart. Pair it with steamed veggies or a crisp salad for a well-rounded, health-conscious meal the whole family will love.
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Recipe Information
Ingredients
- 4 pieces (boneless, skinless) Chicken breast
- 1 cup Whole wheat panko breadcrumbs
- 0.5 cup (grated) Parmesan cheese
- 1 teaspoon Dried oregano
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Black pepper
- 1 teaspoon Garlic powder
- 2 tablespoons Olive oil
- 2 large Egg whites
- 1 piece (zested) Lemon
- 0.5 teaspoon Salt
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly coat with cooking spray.
In a shallow dish, combine whole wheat panko breadcrumbs, grated Parmesan cheese, dried oregano, smoked paprika, black pepper, garlic powder, lemon zest, and salt. Mix until well combined.
In another shallow dish, whisk together the egg whites until slightly frothy.
Using a paper towel, pat dry the chicken breasts to remove any excess moisture.
Dip each chicken breast into the egg whites, allowing any excess to drip off.
Press the chicken breasts into the breadcrumb mixture, ensuring each piece is well coated evenly on all sides.
Arrange the breaded chicken breasts on the prepared baking sheet. Drizzle each with olive oil to promote browning.
Bake in the preheated oven for 22-25 minutes or until the chicken is cooked through and reaches an internal temperature of 165°F (75°C), and the crust is golden and crispy.
Remove from the oven and let the chicken rest for 5 minutes before serving.
Serve the crispy chicken with a side of steamed vegetables or a fresh salad for a complete heart-healthy meal.
Nutrition Facts
Calories |
1637 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 63.9 g | 82% | |
| Saturated Fat | 18.3 g | 92% | |
| Polyunsaturated Fat | 5.0 g | ||
| Cholesterol | 457 mg | 152% | |
| Sodium | 3990 mg | 173% | |
| Total Carbohydrate | 96.5 g | 35% | |
| Dietary Fiber | 13.8 g | 49% | |
| Total Sugars | 4.9 g | ||
| Protein | 174.6 g | 349% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 622 mg | 48% | |
| Iron | 9.8 mg | 54% | |
| Potassium | 1779 mg | 38% | |
*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.
