Hope you had a fabu turkey day. I used to say "gobble gobble," but after half-watching the Thanksgiving episode of Suburgatory, where they all ran around and said "gobble gobble" I feel kind of stupid saying it, so T-day or some variation of it will now have to suffice.
Anyway, after the food fest and resulting leftover fest, I decided to clean up all of our acts this week with some healthy fare that even my trainer will approve (hopefully). Protein? Check. Healthy portions? Check. Clean? Check. Delish? We'll have to play that one by ear.
Walnut and Rosemary Oven-Fried Chicken
Source: Cooking Light, June 2010
- 1/4 c. low-fat buttermilk
- 2 tbsp dijon
- 4 (6-oz) chicken cutlets
- 1/3 c. panko
- 1/3 c. finely chopped walnuts
- 2 tbsp parm
- 3/4 tsp minced rosemary
- salt, pepper, cooking spray
- Preheat oven to 425 degrees
- Combine buttermilk and mustard in a shallow dish, stirring with a whisk. Add chicken to buttermilk mixture, turning to coat.
- Heat a small skillet over med-high heat. Add panko to pan and cook 3 mins or until golden, stirring frequently (skipped this step). Combine panko, nuts and next 4 ingredients (through pepper) in a shallow dish. Remove chicken from buttermilk mixture and dredge in panko mixture.
- Arrange a wire rack on a large baking sheet; coat rack with cooking spray. Arrange chicken on rack; coat chicken with cooking spray. Bake until done.
Per serving: 287 cals; 9.4g fat (1.6g sat, 1.6g mono, 5.1g poly); 42.7g protein; 101mg chol; 379mg sodium; 66mg calc.
Although I don't think the wire-rack method really added anything (except kind of a mess), the chicken turned out really well. This is not a particularly unique recipe - I've made variations of this before, and I'm sure I'll make variations of it again. No matter - we all liked it, and that's what counts.
|Look! No rice-y side tonight!|