Heart-Healthy Crispy Fried Chicken Cutlet
Delight in a guilt-free version of comfort food with this Heart-Healthy Crispy Fried Chicken Cutlet recipe—a nutritious spin on a classic favorite. Packed with flavor and crunch, this dish uses whole wheat breadcrumbs, rolled oats, and ground flaxseed for a fiber-rich, golden coating that’s pan-fried to perfection with a light spray of olive oil. The chicken is marinated in a tangy mixture of low-sodium soy sauce and lemon juice, ensuring every bite is both tender and delicious. Seasoned with garlic, onion powder, paprika, and black pepper, these cutlets offer a burst of savory spices while remaining low in fat and sodium. Ready in under 40 minutes, this heart-healthy recipe pairs beautifully with steamed vegetables or a refreshing side salad for a wholesome, nourishing meal that doesn’t compromise on taste. Perfect for health-conscious food lovers, it’s your go-to recipe for a satisfying yet mindful indulgence.
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Recipe Information
Ingredients
- 2 pieces Boneless, skinless chicken breasts
- 1 cup Whole wheat breadcrumbs
- 0.5 cup Rolled oats
- 2 tablespoons Ground flaxseed
- 2 tablespoons Low-sodium soy sauce
- 2 tablespoons Lemon juice
- 2 Egg whites
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 0.5 teaspoon Black pepper
- Olive oil spray
Instructions
Place the chicken breasts on a cutting board. Cover each breast with plastic wrap and use a meat mallet to pound them to an even thickness, about 0.5 inches thick.
In a shallow bowl, whisk together the low-sodium soy sauce and lemon juice. Add the flattened chicken breasts and let them marinate for at least 10 minutes.
While the chicken is marinating, prepare the coating. In a food processor, pulse the rolled oats until they resemble coarse breadcrumbs. Combine the pulsed oats with the whole wheat breadcrumbs and ground flaxseed in a shallow dish.
In a separate bowl, beat the egg whites until slightly frothy.
Add garlic powder, onion powder, paprika, and black pepper to the breadcrumb mixture and stir to combine.
Remove the chicken from the marinade and pat dry with paper towels. Dip each piece of chicken first into the egg whites, letting any excess drip off, and then into the breadcrumb mixture, pressing gently to adhere the coating.
Preheat a large non-stick skillet over medium heat and coat it with a light spray of olive oil.
Once the skillet is hot, add the chicken pieces. Cook for about 7-8 minutes on each side, or until the coating is golden brown and crispy, and the internal temperature of the chicken reaches 165°F (75°C).
Once cooked, transfer the chicken to a plate lined with paper towels to absorb any excess oil.
Serve hot, optionally with a side of steamed vegetables or a fresh salad.
Nutrition Facts
Calories |
1336 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.0 g | 36% | |
| Saturated Fat | 5.9 g | 30% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 296 mg | 99% | |
| Sodium | 2178 mg | 95% | |
| Total Carbohydrate | 122.6 g | 45% | |
| Dietary Fiber | 21.9 g | 78% | |
| Total Sugars | 5.5 g | ||
| Protein | 145.7 g | 291% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 207 mg | 16% | |
| Iron | 13.9 mg | 77% | |
| Potassium | 1750 mg | 37% | |
*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.
