Walnut and Rosemary Oven-Fried Chicken

By Kplmrm

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

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

Nutritional Information
Calories:287
Fat:9.4g (sat 1.6g,mono 1.6g,poly 5.1g)
Protein:42.7g
Carbohydrate:6g
Fiber:0.9g
Cholesterol:101mg
Iron:1.6mg
Sodium:379mg
Calcium:66mg

Ingredients

• 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)

Details

Servings 4
Adapted from find.myrecipes.com

Preparation

Step 1

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.