Heart-Healthy Crispy Fried Chicken Fillet
Give your favorite comfort food a healthy makeover with this Heart-Healthy Crispy Fried Chicken Fillet recipe! Perfectly seasoned and irresistibly crunchy, these golden fillets are air-fried to perfection, offering all the flavor and texture of traditional fried chicken with significantly less fat. Marinated in low-fat buttermilk for maximum tenderness and coated with a wholesome mix of whole wheat flour and ground flaxseed, this recipe elevates classic fried chicken with heart-friendly ingredients and bold spices like paprika and cayenne. Ready in just 35 minutes, this guilt-free dish is ideal for busy weeknights or casual gatherings. Pair it with lemon wedges or a nutritious dipping sauce for a satisfying and healthy meal everyone will adore!
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 1 cup low-fat buttermilk
- 0.75 cup whole wheat flour
- 0.25 cup ground flaxseed
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon cayenne pepper
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt
- as needed cooking spray
Instructions
Cut the chicken breasts in half horizontally to create 4 thin fillets. If necessary, pound them evenly to about 1/2 inch thickness using a meat mallet.
Place the chicken fillets in a shallow dish and pour the buttermilk over them. Cover and let them marinate in the refrigerator for at least 30 minutes, or up to 6 hours.
In a shallow bowl, combine the whole wheat flour, ground flaxseed, paprika, garlic powder, onion powder, cayenne pepper, black pepper, and salt.
Preheat an air fryer to 400°F (200°C).
Remove chicken fillets from the buttermilk, allowing excess to drip off. Dredge each fillet in the flour mixture, pressing gently to ensure an even coating on both sides.
Lightly spray the air fryer basket with cooking spray to prevent sticking.
Place the chicken fillets in the air fryer basket in a single layer, making sure they do not overlap. You may need to work in batches depending on the size of your air fryer.
Cook the chicken in the air fryer at 400°F (200°C) for 10 minutes, then carefully flip them over and cook for an additional 8 to 10 minutes, or until they're golden brown and cooked through, reaching an internal temperature of 165°F (75°C).
To serve, let the chicken rest for a few minutes before serving warm with a side of lemon wedges or a heart-healthy dipping sauce of your choice.
Nutrition Facts
Calories |
1084 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.2 g | 30% | |
| Saturated Fat | 5.9 g | 30% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 306 mg | 102% | |
| Sodium | 1119 mg | 49% | |
| Total Carbohydrate | 87.9 g | 32% | |
| Dietary Fiber | 16.8 g | 60% | |
| Total Sugars | 12.9 g | ||
| Protein | 131.8 g | 264% | |
| Vitamin D | 3.3 mcg | 16% | |
| Calcium | 415 mg | 32% | |
| Iron | 8.7 mg | 48% | |
| Potassium | 1874 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.
