Crispy Baked Chicken

Healthy Living, Recipes

crispy-baked-chicken

Try this healthy alternative to fried chicken. This easy recipe pairs the health benefits of walnuts with lean chicken. This is a crunchy comfort food packed with immune-boosting nutrients.

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

  • 8 chicken breast boneless and skinless (3 oz each)
  • 1/2 cup flour seasoned with pepper
  • 1/2 cup buttermilk
  • 1 1/2 cups finely ground walnut pieces

Preparation

Preheat oven to 350°. Coat chicken with flour and then dip each breast in buttermilk. Coat each chicken breast with walnuts.

Heat non-stick pan on medium and spray it with vegetable oil. Place chicken in pan and cook on each side for 2 to 3 minutes regulating the heat to avoid burning walnut crust.

Transfer chicken to oven to bake thoroughly, approximately 20 minutes, or until a meat thermometer inserted in the thickest part of the breast registers 165°. Remove from pan when cooked. Slice each chicken breast diagonally into 4 pieces. Serve hot.

Yield: 8 servings

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Nutrition Facts

Serving Size: 3 oz Chicken

Calories: 226
Sodium: 71mg
Fat: 11g
Carbohydrates: 8g
Saturated Fat: 1g
Fiber: 2g
Cholesterol: 50mg
Protein: 23g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.