Low Sodium Crispy Fried Chicken Cutlet
Indulge in the irresistible crunch of this Low Sodium Crispy Fried Chicken Cutlet—a heart-healthy twist on a classic comfort food! Featuring tender, marinated chicken breasts infused with the subtle tang of low-sodium buttermilk, lemon juice, and a medley of flavorful spices like paprika and garlic, this recipe delivers maximum taste without overloading on salt. The cutlets are coated in a unique blend of whole wheat flour, crushed unsalted crackers, and panko breadcrumbs, creating a satisfyingly crispy exterior that’s golden perfection when pan-fried in olive oil. With a prep time of just 25 minutes and cooking completed in under half an hour, this dish is perfect for a wholesome midweek dinner or a guilt-free treat. Serve these golden cutlets with a side of fresh greens or steamed veggies for a balanced, low-sodium meal that doesn’t skimp on flavor.
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 250 ml low-sodium buttermilk
- 1 tablespoon lemon juice
- 2 cloves fresh garlic, minced
- 1 teaspoon black pepper
- 1 teaspoon paprika
- 1 teaspoon onion powder
- 1 cup unsalted crackers, crushed
- 0.5 cup whole wheat flour
- 1 cup panko breadcrumbs
- 1 teaspoon honey
- 1 large egg
- 4 tablespoons olive oil
Instructions
Start by flattening the chicken breasts to an even thickness of about 1/2 inch using a meat mallet or a rolling pin. This ensures even cooking.
In a large bowl, combine low-sodium buttermilk, lemon juice, minced garlic, black pepper, paprika, and onion powder. Add a teaspoon of honey and mix well. Submerge the chicken breasts in this mixture, cover, and marinate in the refrigerator for at least 1 hour or up to 4 hours for better flavor.
While the chicken is marinating, prepare the breading stations. In one shallow dish, combine crushed unsalted crackers and panko breadcrumbs. In another dish, place the whole wheat flour. Beat the egg in a third bowl.
Remove the chicken from the marinade, allowing excess liquid to drip off. Dredge each piece in the flour, ensuring an even coat. Shake off any excess.
Dip the floured chicken into the beaten egg, then press into the cracker and panko breadcrumb mixture, covering both sides thoroughly.
Heat olive oil in a large skillet over medium heat. Add the chicken cutlets, cooking them for approximately 5-7 minutes on each side until golden brown and cooked through. The internal temperature should reach 165°F (75°C).
Transfer the cooked chicken to a plate lined with paper towels to drain any excess oil.
Serve the crispy fried chicken cutlets hot, paired with your choice of sides such as a fresh salad or steamed vegetables to complete the meal.
Nutrition Facts
Calories |
2294 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 98.0 g | 126% | |
| Saturated Fat | 20.0 g | 100% | |
| Polyunsaturated Fat | 7.3 g | ||
| Cholesterol | 526 mg | 175% | |
| Sodium | 809 mg | 35% | |
| Total Carbohydrate | 205.1 g | 75% | |
| Dietary Fiber | 15.0 g | 54% | |
| Total Sugars | 23.1 g | ||
| Protein | 147.3 g | 295% | |
| Vitamin D | 4.6 mcg | 23% | |
| Calcium | 492 mg | 38% | |
| Iron | 12.7 mg | 71% | |
| Potassium | 1814 mg | 39% | |
*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.
