Heart-Healthy Crispy Fried Chicken Strips
Indulge in the irresistible crunch of these *Heart-Healthy Crispy Fried Chicken Strips*, a wholesome twist on a classic comfort food favorite. Crafted with boneless, skinless chicken breasts and marinated in low-fat buttermilk, these strips are tender, flavorful, and guilt-free. The coating features a nutrient-rich blend of whole wheat flour and cornmeal, seasoned with smoky paprika, garlic, and onion powder for a flavorful kick. Instead of deep-frying, these strips are pan-seared in heart-healthy extra-virgin olive oil, delivering a golden, crispy exterior with a fraction of the grease. Perfect as a snack, appetizer, or main dish, they’re served with a squeeze of fresh lemon and a sprinkle of chopped parsley for a burst of freshness. A quick and easy recipe that’s ready in under 40 minutes, it’s a deliciously healthy way to satisfy your fried chicken cravings! Keywords: heart-healthy, crispy chicken, whole wheat, easy pan-fried recipe, buttermilk marinade.
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 1 cup low-fat buttermilk
- 1 cup whole wheat flour
- 0.5 cup cornmeal
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 2 tablespoons extra-virgin olive oil
- 4 pieces lemon wedges
- 2 tablespoons chopped fresh parsley
Instructions
Slice the chicken breasts into thin strips, about 1 inch wide.
In a bowl, marinate the chicken strips in low-fat buttermilk. Cover and refrigerate for at least 30 minutes to tenderize and add flavor.
In a separate bowl, combine the whole wheat flour, cornmeal, smoked paprika, garlic powder, onion powder, black pepper, and salt.
Remove the chicken from the buttermilk marinade, allowing excess marinade to drip off, and dredge each strip in the flour mixture until well coated.
Preheat a large non-stick skillet over medium heat and add 1 tablespoon of the extra-virgin olive oil.
Working in batches, add the coated chicken strips to the skillet, careful not to overcrowd the pan. Cook for 3-4 minutes on each side, or until golden brown and cooked through. Add more olive oil as needed for additional batches.
Place the cooked chicken strips on a wire rack to drain excess oil and keep them crispy.
Serve the chicken strips warm, garnished with fresh parsley and lemon wedges on the side.
Nutrition Facts
Calories |
442 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.8 g | 15% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 76 mg | 25% | |
| Sodium | 375 mg | 16% | |
| Total Carbohydrate | 49.8 g | 18% | |
| Dietary Fiber | 6.6 g | 24% | |
| Total Sugars | 4.7 g | ||
| Protein | 35.5 g | 71% | |
| Vitamin D | 0.8 mcg | 4% | |
| Calcium | 107 mg | 8% | |
| Iron | 2.7 mg | 15% | |
| Potassium | 570 mg | 12% | |
*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.
