Healthy Recipe: Walnut and Rosemary Oven Fried Chicken

This is so good! I had to make it a couple times to work out the kinks (the original recipe doesn’t make nearly enough coating mixture, and if you don’t pound out the chicken some pieces will cook much faster than others), but it really is pretty delicious. Enjoy!

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Photo Credit: Johnny Autry

WALNUT AND ROSEMARY OVEN FRIED CHICKEN
From Cooking Light

Ingredients

1/4 cup low-fat buttermilk
2 tablespoons Dijon mustard
4 (6-ounce) chicken cutlets
2/3 cup panko (Japanese breadcrumbs)
2/3 cup finely chopped walnuts
4 tablespoons grated fresh Parmigiano-Reggiano cheese
1 1/4 teaspoon minced fresh rosemary
1/3 teaspoon kosher salt
1/3 teaspoon freshly ground black pepper
Cooking spray
Rosemary leaves (optional)

Preparation

1. Preheat oven to 425°. Place chicken between two pieces of plastic wrap and use a mallet to pound to a uniform 1/4″ thickness.
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.

Nutritional Information (recipe makes four servings): 292 Calories, 9.6 grams Fat, 6.8 grams Carbohydrates, 42.7 grams Protein 

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