WALNUT & ROSEMARY OVEN-FRIED CHICKEN

Recipe for Tuesday July 6:

Walnut and Rosemary Oven-Fried Chicken


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

Other Time: 30 minutes minutes
Yield: 4 servings (serving size: 1 cutlet)


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)

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.



CALORIES 287 ; FAT 9.4g (sat 1.6g,mono 1.6g,poly 5.1g); CHOLESTEROL 101mg; CALCIUM 66mg; CARBOHYDRATE 6g; SODIUM 379mg; PROTEIN 42.7g; FIBER 0.9g; IRON 1.6mg