Alaina's Southern "Fried" Chicken

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 182.5
  • Total Fat: 6.0 g
  • Cholesterol: 39.5 mg
  • Sodium: 302.1 mg
  • Total Carbs: 12.5 g
  • Dietary Fiber: 2.7 g
  • Protein: 19.7 g

View full nutritional breakdown of Alaina's Southern "Fried" Chicken calories by ingredient


Introduction

This is wonderful when I'm craving fried or other fast food. I love to bake this off and serve it sliced on a healthy salad for added protein and a different texture. Don't forget the hot sauce! This is wonderful when I'm craving fried or other fast food. I love to bake this off and serve it sliced on a healthy salad for added protein and a different texture. Don't forget the hot sauce!
Number of Servings: 4

Ingredients

    4 boneless, skinless chicken breasts
    1/4 cup grated parmesan cheese
    1/4 panko breadcrumbs
    1 tbsp black pepper
    2 tsp cayenne pepper
    1 tbsp dried thyme
    1 tbsp dry mustard
    1 tbsp garlic powder
    1 tbsp onion powder
    1 tsp paprika
    1 large egg white or egg white substitute
    2 tbsp buttermilk (or nonfat milk with 1/4 tsp lemon juice or white vinegar)
    Nonstick cooking spray

Directions

Preheat your oven to 400 degrees Fahrenheit. Prepare a baking sheet by lining it with foil and placing a raised roasting rack upon the baking sheet and spray the rack with nonstick cooking spray. This will prevent a soggy product. Remove any visible fat from the chicken breast and discard. Rinse and pat dry. In a shallow dish, mix together the panko, cheese, herbs and spices. Set aside. In a bowl large enough for dipping the chicken breasts, whisk the egg white and buttermilk until frothy. Coat the chicken breasts with the buttermilk mixture, letting the excess run off. Dredge the chicken in the panko mixture and shake off the excess. Place chicken on the foil-lined baking sheet or roasting rack and bake for 20-30 minutes or until internal thermometer reads 160 degrees Fahrenheit when inserted in the thickest part of the breast. If using bone-in breasts, increase cooking time to 30-40 minutes. Serve with hot sauce, if desired.

Note: Panko is a Japanese breadcrumb. Nutritional values based on Ian's brand Panko. I believe this brand also makes a whole wheat version, it's worth a try.

Yield: 4 servings

Number of Servings: 4

Recipe submitted by SparkPeople user WILLOWDAISY.