Low Fat Crispy Fried Chicken Cutlet
Craving the crunch of fried chicken but looking for a guilt-free option? Look no further than this irresistible Low Fat Crispy Fried Chicken Cutlet recipe, a healthier twist on the classic comfort food. Made with tender, juicy chicken breasts soaked in buttermilk for extra moisture, these cutlets are coated in seasoned whole wheat panko breadcrumbs and air-fried to golden perfection. This recipe skips the deep fryer and instead uses non-stick cooking spray and an air fryer to achieve a satisfyingly crunchy texture without the extra fat. With a prep time of just 15 minutes and the ability to whip up four servings in under 35 minutes, this dish is perfect for busy weeknights or your next family dinner. Serve hot with your favorite dipping sauces or sides for a low-fat meal that doesn't sacrifice flavor or crispiness. Keywords: low fat fried chicken, crispy chicken cutlets, air fryer chicken recipe, healthy chicken dinner.
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 240 ml buttermilk
- 120 g whole wheat panko breadcrumbs
- 60 g all-purpose flour
- 1 tsp paprika
- 1 tsp garlic powder
- 0.5 tsp black pepper
- 1 tsp salt
- 1 as needed non-stick cooking spray
Instructions
Place the chicken breasts between two sheets of plastic wrap and use a meat mallet to pound them to an even thickness of about 1/2 inch.
Cut each chicken breast in half to make four pieces.
In a shallow bowl, pour the buttermilk and soak the chicken pieces for at least 20 minutes up to 1 hour in the refrigerator. This will help tenderize the chicken and keep it juicy.
In a separate shallow bowl, combine the whole wheat panko breadcrumbs, all-purpose flour, paprika, garlic powder, black pepper, and salt. Mix well to evenly distribute the seasonings.
Preheat an air fryer to 200°C (390°F) following the manufacturer's instructions.
Remove the chicken from the buttermilk allowing the excess to drip off, then coat each piece thoroughly in the breadcrumb mixture. Press the breadcrumbs onto the chicken to ensure they adhere well.
Lightly spray each side of the breaded chicken with non-stick cooking spray to promote even browning.
Place the chicken cutlets in the air fryer basket in a single layer, ensuring they do not overlap. You may need to cook in batches depending on the size of your air fryer.
Air fry the chicken for 10 minutes, then flip and cook for another 10 minutes until they are golden brown and crispy. An internal temperature of 75°C (165°F) should be reached to ensure they are cooked through.
Serve the low-fat crispy fried chicken cutlets hot with your choice of sides or dipping sauces.
Nutrition Facts
Calories |
1408 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.9 g | 33% | |
| Saturated Fat | 9.1 g | 45% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 323 mg | 108% | |
| Sodium | 3682 mg | 160% | |
| Total Carbohydrate | 150.1 g | 55% | |
| Dietary Fiber | 15.0 g | 54% | |
| Total Sugars | 16.5 g | ||
| Protein | 139.0 g | 278% | |
| Vitamin D | 3.3 mcg | 17% | |
| Calcium | 426 mg | 33% | |
| Iron | 12.9 mg | 72% | |
| Potassium | 1582 mg | 34% | |
*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.
