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Walnut and Rosemary Oven-Fried Chicken

Walnut and Rosemary Oven-Fried Chicken
Photo: Johnny Autry; Styling: Cindy Barr
Hands-On time 12 mins
Total time 25 mins
Yield

4 servings (serving size: 1 cutlet)

Get the crispy taste of fried chicken for less than 300 calories. Add kid appeal to this dish with a honey-mustard dipping sauce.

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)

Nutrition Information

  • calories 292
  • fat 9.6 g
  • satfat 1.6 g
  • monofat 1.6 g
  • polyfat 5.1 g
  • protein 42.7 g
  • carbohydrate 6.8 g
  • fiber 0.9 g
  • cholesterol 101 mg
  • iron 1.6 mg
  • sodium 471 mg
  • calcium 66 mg

How to Make It

  1. Preheat oven to 425°.

  2. Combine buttermilk and mustard in a shallow dish, stirring with a whisk. Add chicken to buttermilk mixture, turning to coat.

  3. 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.

Cook's Notes

This recipe originally ran in Cooking Light June, 2010 and was updated for the November, 2012 25th anniversary issue. MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.