Heart-Healthy Crispy Fried Chicken Fillets
Indulge in the guilt-free crunch of these Heart-Healthy Crispy Fried Chicken Fillets, a lighter spin on a classic comfort food favorite. These oven-baked fillets are marinated in low-fat buttermilk for a tender, juicy bite, then coated in a wholesome blend of whole wheat breadcrumbs and ground flaxseeds, seasoned with paprika, garlic powder, and a dash of black pepper for a flavorful kick. Instead of frying, a generous spray of olive oil cooking spray ensures a crispy, golden crust without the added fat. Ready in just under an hour, this nutrient-packed recipe is perfect for those seeking a healthier twist on fried chicken, offering a delicious, heart-smart meal option that pairs wonderfully with steamed veggies or a fresh garden salad.
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Recipe Information
Ingredients
- 4 pieces chicken breast fillets
- 240 ml low-fat buttermilk
- 120 g whole wheat breadcrumbs
- 2 tablespoons ground flaxseeds
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt
- 1 bottle olive oil cooking spray
Instructions
Place the chicken breast fillets between two sheets of plastic wrap and gently pound them to an even thickness, approximately 1/2 inch thick.
In a large bowl, pour buttermilk over the fillets, ensuring they are well-coated. Cover and refrigerate for at least 30 minutes to tenderize and marinate the chicken.
Preheat your oven to 200°C (400°F) and line a baking sheet with parchment paper.
In a shallow dish, combine whole wheat breadcrumbs, ground flaxseeds, garlic powder, paprika, black pepper, and salt. Mix well.
Remove the chicken fillets from the buttermilk, allowing excess liquid to drip off.
Dredge each fillet in the breadcrumb mixture, pressing gently to ensure an even coating on both sides.
Place the coated fillets on the prepared baking sheet and spray both sides generously with olive oil cooking spray to promote a crispy texture.
Bake in the preheated oven for about 20-25 minutes, flipping halfway through, until the fillets are golden brown and cooked through with an internal temperature of at least 75°C (165°F).
Remove from the oven and let rest for a few minutes before serving. Enjoy your heart-healthy crispy fried chicken fillets with a side of steamed vegetables or a fresh salad.
Nutrition Facts
Calories |
1781 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.4 g | 54% | |
| Saturated Fat | 10.8 g | 54% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 567 mg | 189% | |
| Sodium | 2065 mg | 90% | |
| Total Carbohydrate | 100.4 g | 37% | |
| Dietary Fiber | 17.2 g | 61% | |
| Total Sugars | 16.7 g | ||
| Protein | 242.3 g | 485% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 483 mg | 37% | |
| Iron | 12.6 mg | 70% | |
| Potassium | 2385 mg | 51% | |
*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.
