Walnut and Rosemary Oven-Fried Chicken

Walnut and Rosemary Oven-Fried Chicken Recipe
Photo: Johnny Autry; Styling: Cindy Barr

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

Yield:

4 servings (serving size: 1 cutlet)

Total time: 25 Minutes

Recipe from

Cooking Light

Recipe Time

Hands-On: 12 Minutes
Total: 25 Minutes

Nutritional 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

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

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.

Note:

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.

Laraine Perri,

Cooking Light

November 2012
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