Heart-Healthy Crispy Fried Chicken Cutlets
Satisfy your craving for crispy fried chicken with a healthier twist! These *Heart-Healthy Crispy Fried Chicken Cutlets* are marinated in low-fat buttermilk for ultimate tenderness, coated in a flavorful mix of whole wheat flour, ground almonds, and aromatic spices, and then pan-fried to golden perfection using a light spray of olive oil. This recipe keeps the crunch while minimizing fat and sodium, making it perfect for anyone seeking a lighter alternative to traditional fried chicken. Ready in just 35 minutes, these cutlets are perfect served alongside a fresh salad or steamed veggies for a wholesome and guilt-free dinner. Perfect for quick weeknight meals, this recipe proves you don’t have to compromise on flavor to eat smart!
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 240 ml low-fat buttermilk
- 120 g whole wheat flour
- 1 tsp ground black pepper
- 1 tsp garlic powder
- 1 tsp paprika
- 1 tsp dried oregano
- 50 g unsalted almonds, finely ground
- 2 large egg whites
- olive oil spray
- 1 tsp low sodium salt
Instructions
Start by slicing each chicken breast horizontally to create two thinner cutlets from each breast. You should have a total of 4 cutlets.
In a shallow dish, pour the low-fat buttermilk over the chicken cutlets, ensuring each piece is well-coated. Cover and refrigerate for at least 30 minutes to marinate, or ideally up to 2 hours for better flavor and tenderness.
In a medium bowl, mix together the whole wheat flour, ground black pepper, garlic powder, paprika, dried oregano, finely ground almonds, and low sodium salt.
In another shallow bowl, lightly beat the egg whites until frothy.
Remove the marinated chicken from the refrigerator. Dip each cutlet first in the flour mixture, making sure it is lightly coated, then into the egg whites, and finally back into the flour mixture. Press lightly so the coating adheres well.
Heat a large non-stick skillet over medium heat and generously spray with olive oil spray.
Add the cutlets to the skillet, being careful not to overcrowd. Cook for about 5-7 minutes on each side, or until the chicken is golden brown and cooked through, reaching an internal temperature of 165°F (74°C). Spray additional olive oil if needed to help with browning.
Place the cooked chicken cutlets on a wire rack to keep the exterior crisp while you finish cooking any remaining pieces.
Serve warm with your choice of fresh salad or steamed vegetables for a complete heart-healthy meal.
Nutrition Facts
Calories |
1427 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.7 g | 55% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 306 mg | 102% | |
| Sodium | 1606 mg | 70% | |
| Total Carbohydrate | 116.9 g | 43% | |
| Dietary Fiber | 21.9 g | 78% | |
| Total Sugars | 15.3 g | ||
| Protein | 150.9 g | 302% | |
| Vitamin D | 3.3 mcg | 17% | |
| Calcium | 538 mg | 41% | |
| Iron | 11.4 mg | 63% | |
| Potassium | 2618 mg | 56% | |
*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.
