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.
Here’s a recipe we love:
“Not Fried” Fried Chicken
- 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
- 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
- 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.
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?