Low Fat Crispy Fried Chicken Cutlets
Indulge in the guilt-free pleasure of **Low Fat Crispy Fried Chicken Cutlets**, where irresistible crunch meets healthy cooking! This recipe transforms tender, flattened chicken breasts into golden perfection using a flavorful buttermilk marinade and seasoned whole wheat panko breadcrumbs. With oven-baking instead of frying and a light cooking spray for that signature crisp, these cutlets eliminate the excess oil without sacrificing texture or taste. Ready in under an hour, they pair beautifully with a side salad or your favorite dipping sauce. A protein-packed, low-fat dinner option that’s as satisfying as it is nutritious—perfect for the health-conscious foodie craving classic comfort food!
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 240 ml buttermilk
- 120 grams whole wheat panko breadcrumbs
- 60 grams all-purpose flour
- 2 large egg whites
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- cooking spray
Instructions
Start by flattening the chicken breasts using a meat mallet or rolling pin until they are about 1/2 inch thick.
In a large shallow dish, combine the buttermilk with half of the salt, black pepper, paprika, garlic powder, and onion powder.
Place the chicken breasts in the buttermilk mixture and coat thoroughly. Cover and refrigerate for at least 1 hour or overnight for best results.
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Prepare a dredging station with three separate shallow dishes: one with flour, one with lightly beaten egg whites, and one with panko breadcrumbs mixed with the remaining seasonings (salt, black pepper, paprika, garlic powder, and onion powder).
Remove the marinated chicken from the refrigerator. Dredge each chicken piece first in the flour, shaking off the excess, then dip it in the egg whites, and finally coat it thoroughly in the seasoned panko breadcrumbs.
Place the coated chicken cutlets on the prepared baking sheet. Lightly spray the tops with cooking spray to help with browning.
Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through and the exterior is crispy and golden brown. The internal temperature should reach 165°F (75°C).
Remove from oven and let rest for a few minutes before serving.
Serve hot with your favorite dipping sauce or over a fresh salad for a complete meal.
Nutrition Facts
Calories |
1450 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.9 g | 33% | |
| Saturated Fat | 9.2 g | 46% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 323 mg | 108% | |
| Sodium | 3794 mg | 165% | |
| Total Carbohydrate | 153.5 g | 56% | |
| Dietary Fiber | 15.4 g | 55% | |
| Total Sugars | 17.0 g | ||
| Protein | 146.3 g | 293% | |
| Vitamin D | 3.3 mcg | 17% | |
| Calcium | 440 mg | 34% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 1712 mg | 36% | |
*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.
