Heart-Healthy Boneless Fried Chicken
Indulge guilt-free with this Heart-Healthy Boneless Fried Chicken recipe, a nutritious twist on a classic comfort food. Designed with wholesome ingredients like skinless boneless chicken breasts, low-fat buttermilk, and panko breadcrumbs, this oven-baked dish offers all the crispy, golden goodness you love without the deep fryer. Seasoned with garlic powder, onion powder, paprika, and whole wheat flour, it’s packed with flavor while staying mindful of your health. A quick olive oil spray helps achieve the perfect crunch in the oven, making this dish ideal for those seeking a lighter alternative to traditional fried chicken. Ready in under an hour, it pairs wonderfully with steamed vegetables or a crisp salad for a complete heart-healthy meal. Perfect for health-conscious families, this recipe proves that eating well can taste amazing!
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Recipe Information
Ingredients
- 4 pieces Skinless boneless chicken breasts
- 1 cup Low-fat buttermilk
- 1 cup Panko breadcrumbs
- 0.5 cup Whole wheat flour
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Salt
- Olive oil spray
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Place the chicken breasts between two sheets of plastic wrap and gently pound to an even thickness, about 1/2 inch thick.
In a large bowl, pour the low-fat buttermilk over the chicken breasts. Cover and marinate in the refrigerator for at least 1 hour, or overnight for best results.
In a shallow dish, combine the panko breadcrumbs, whole wheat flour, garlic powder, onion powder, paprika, black pepper, and salt.
Remove the chicken from the buttermilk, allowing any excess to drip off, and coat each piece thoroughly in the breadcrumb mixture.
Place the coated chicken breasts on the prepared baking sheet. Lightly spray the top of each with olive oil spray to help them crisp up.
Bake in the preheated oven for 20 to 25 minutes, or until the chicken is golden brown and cooked through, registering an internal temperature of 165°F (74°C).
Remove from the oven and let the chicken rest for 5 minutes to let the juices redistribute before serving.
Serve hot with your choice of heart-healthy sides like steamed vegetables or a fresh salad.
Nutrition Facts
Calories |
384 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.6 g | 7% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 102 mg | 34% | |
| Sodium | 599 mg | 26% | |
| Total Carbohydrate | 37.8 g | 14% | |
| Dietary Fiber | 3.1 g | 11% | |
| Total Sugars | 5.3 g | ||
| Protein | 45.6 g | 91% | |
| Vitamin D | 1.0 mcg | 5% | |
| Calcium | 120 mg | 9% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 686 mg | 15% | |
*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.
