Heart-Healthy Crispy Fried Chicken Bites
Indulge in guilt-free comfort food with these Heart-Healthy Crispy Fried Chicken Bites—a lighter twist on a classic favorite. This recipe swaps deep frying for oven baking and uses whole wheat flour and panko breadcrumbs to create an irresistibly crispy coating while keeping things wholesome. Marinated in buttermilk for a tender, juicy bite and seasoned with a blend of paprika, garlic, and onion powders, each nugget bursts with flavor. A light spray of extra virgin olive oil ensures golden perfection without the added fat, making this dish perfect for a balanced lifestyle. Quick to prepare and ready in just 40 minutes, these bite-sized chicken morsels are ideal for family meals, parties, or a healthier game-day snack. Garnish with fresh parsley and pair with your favorite heart-friendly dipping sauce for a winning combination!
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Recipe Information
Ingredients
- 1 pound boneless, skinless chicken breast
- 1 cup buttermilk
- 1 cup whole wheat flour
- 1 cup panko breadcrumbs
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- extra virgin olive oil spray
- 2 tablespoons fresh parsley, chopped
Instructions
Cut the chicken breast into bite-sized pieces, approximately 1 inch in size.
In a large bowl, pour the buttermilk over the chicken pieces, ensuring they are fully submerged. Allow them to marinate for at least 30 minutes in the refrigerator, or up to 4 hours for more flavour.
Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper for easy cleanup.
In a shallow dish, combine the whole wheat flour, panko breadcrumbs, paprika, garlic powder, onion powder, black pepper, and salt. Mix well to ensure even seasoning.
Remove the chicken pieces from the buttermilk, allowing excess to drip off, and dredge each piece in the flour and panko mixture. Press lightly to ensure the coating sticks.
Place the coated chicken bites onto the prepared baking sheet in a single layer, ensuring they are not touching each other.
Lightly spray the chicken bites with extra virgin olive oil spray to encourage crispiness during baking.
Bake in the preheated oven for 15-20 minutes, turning halfway through, until the chicken bites are golden brown and cooked through with an internal temperature of 165°F (74°C).
Once baked, remove from the oven and let them rest for 5 minutes. Sprinkle with fresh chopped parsley before serving.
Serve warm and enjoy your guilt-free crispy chicken bites with your favorite heart-healthy dipping sauce.
Nutrition Facts
Calories |
1542 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.8 g | 38% | |
| Saturated Fat | 9.8 g | 49% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 412 mg | 137% | |
| Sodium | 2127 mg | 92% | |
| Total Carbohydrate | 144.8 g | 53% | |
| Dietary Fiber | 18.4 g | 66% | |
| Total Sugars | 16.5 g | ||
| Protein | 173.0 g | 346% | |
| Vitamin D | 3.7 mcg | 19% | |
| Calcium | 431 mg | 33% | |
| Iron | 12.4 mg | 69% | |
| Potassium | 2162 mg | 46% | |
*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.
