Not Fried, Fried Chicken

Not_Fried_Fried_Chicken

 

March is National Nutrition Month and this year the Academy of Nutrition and Dietetics chose “Eat Right, Your Way, Every Day”! as the theme. To us, this means keep eating the things that are part of your culture and that you love, but try to make them a bit healthier.

So, hello scrumptious and healthy breaded chicken! We feel that this is the perfect meal to share as breaded chicken is a staple for so many Americans! BUT, typically, breaded chicken is fried and has way too much fat and sodium. To enjoy our breaded chicken while still eating healthfully, we bake it instead of frying it.

Psst… love comfort food, but hate the calories and what it does to your waistline?  Try some of these lightened-up comfort food recipes:

Creamy Cauliflower Mac ‘n Cheese

Skinny Mash

Skinny Mac and Cheese

Spaghetti Squash with Tomato Sauce and Parmesan Cheese

 

Here’s a recipe we love:

“Not Fried” Fried Chicken

Serves 2

Ingredients

2 boneless chicken breasts

1/2 cup whole wheat bread crumbs

1/4 teaspoon basil

1/4 teaspoon oregano

1/4 teaspoon thyme

1/4 teaspoon rosemary

1/4 teaspoon marjoram

Salt and pepper

Juice of 1 lemon

1 tablespoon olive oil

 

Directions

Preheat oven to 450 degrees F.

Pound chicken into cutlets.

Combine spices and breadcrumbs in a deep tray.

Whisk together olive oil and lemon juice in a bowl large enough to fit the chicken.

Line a baking sheet with parchment paper. Dip a napkin into the baking mixture to get one corner wet. Rub oil onto parchment

paper.

Lightly coat chicken into oil mixture. Dip coated chicken in breadcrumbs and cover with breadcrumbs.

Cook chicken for about 15 minutes, or until golden. Flip over after about 8 minutes.

Per Serving: 250 Calories, 11 gram fat, 16 gram carbohydrate, 22 grams protein, 2 grams fiber

When we eat the chicken without any sauce (such as on top of a salad or plain with a side of veggies), we add 1/4 cup of reduced fat parmesan cheese to the breadcrumb mixture. However, we often use this for dishes such as chicken parmesan, so in that case the extra cheese isn’t necessary.

 

How do you adjust recipes you love to make them healthier?


For more delicious, healthy comfort foods, please check out The Nutrition Twins’ Veggie Cure!!

 

Not Fried, Fried Chicken
 
Per Serving: 250 Calories, 11 gram fat, 16 gram carbohydrate, 22 grams protein, 2 grams fiber When we eat the chicken without any sauce (such as on top of a salad or plain with a side of veggies), we add ¼ cup of reduced fat parmesan cheese to the breadcrumb mixture. However, we often use this for dishes such as chicken parmesan, so in that case the extra cheese isn’t necessary.
Author:
Serves: 2
Ingredients
  • 2 boneless chicken breasts
  • ½ cup whole wheat bread crumbs
  • ¼ teaspoon basil
  • ¼ teaspoon oregano
  • ¼ teaspoon thyme
  • ¼ teaspoon rosemary
  • ¼ teaspoon marjoram
  • Salt and pepper
  • Juice of 1 lemon
  • 1 tablespoon olive oil
Instructions
  1. Preheat oven to 450 degrees F.
  2. Pound chicken into cutlets.
  3. Combine spices and breadcrumbs in a deep tray.
  4. Whisk together olive oil and lemon juice in a bowl large enough to fit the chicken.
  5. Line a baking sheet with parchment paper. Dip a napkin into the baking mixture to get one corner wet. Rub oil onto parchment
  6. paper.
  7. Lightly coat chicken into oil mixture. Dip coated chicken in breadcrumbs and cover with breadcrumbs.
  8. Cook chicken for about 15 minutes, or until golden. Flip over after about 8 minutes.

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