Walnut and Rosemary Oven-Fried Chicken

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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

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  • 4

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)

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.

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