Walnut and Rosemary Oven-Fried Chicken

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:
Recipe from Cooking Light

More From Cooking Light

Recipe Time

Hands On: 12 Minutes
Total: 25 Minutes

Nutritional Information

Amount per serving
  • Calories: 292
  • Fat: 9.6g
  • Saturated fat: 1.6g
  • Monounsaturated fat: 1.6g
  • Polyunsaturated fat: 5.1g
  • Protein: 42.7g
  • Carbohydrate: 6.8g
  • Fiber: 0.9g
  • Cholesterol: 101mg
  • Iron: 1.6mg
  • Sodium: 471mg
  • Calcium: 66mg

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. 1. Preheat oven to 425°.
  2. 2. Combine buttermilk and mustard in a shallow dish, stirring with a whisk. Add chicken to buttermilk mixture, turning to coat.
  3. 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. 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.

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