Post
Good Eats: Walnut and Rosemary Oven-Fried Chicken
Yield: 4 servings (serving size: 1 cutlet)
Total: 30 Minutes
Ingredients
- 1/4 cup low-fat buttermilk
- 2 tablespoons Dijon mustard
- 4 (6-ounce) chicken cutlets
- 1/3 cup panko (Japanese breadcrumbs)
- 1/3 cup finely chopped walnuts
- 2 tablespoons grated fresh Parmigiano-Reggiano cheese
- 3/4 teaspoon minced fresh rosemary
- 1/4 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
- Cooking spray
- Rosemary leaves (optional)
Preparation
- Preheat oven to 425°.
- Combine buttermilk and mustard in a shallow dish, stirring with a whisk. Add chicken to buttermilk mixture, turning to coat.
- Heat a small skillet over medium-high heat. Add panko to pan; cook 3 minutes or until golden, stirring frequently. Combine panko, nuts, and next 4 ingredients (through pepper) in a shallow dish. Remove chicken from buttermilk mixture; discard buttermilk mixture. Dredge chicken in panko mixture.
4. Arrange a wire rack on a large baking sheet; coat rack with cooking spray. Arrange chicken on rack; coat chicken with cooking spray. Bake at 425° for 13 minutes or until chicken is done. Garnish with rosemary leaves, if desired.
Nutritional Information
Amount per serving
- Calories: 287
- Fat: 9.4g
- Saturated fat: 1.6g
- Monounsaturated fat: 1.6g
- Polyunsaturated fat: 5.1g
- Protein: 42.7g
- Carbohydrate: 6g
- Fiber: 0.9g
- Cholesterol: 101mg
- Iron: 1.6mg
- Sodium: 379mg
- Calcium: 66mg
(Source: blog.madsweat.com)
